Comparing Nutrients in 300 calories Hyacinth-Young beans VS Boiled White Gourd-flowered

Weight per 300 calories

• Hyacinth-Young beans: 652g
• Boiled White Gourd-flowered: 2000g

Hyacinth-Young beans have 3.1 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 300 calories - Hyacinth-Young beans or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	0.038% 0.007g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.6% 21.5g	63% 24g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	31% 280μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	101% 404μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 84mg	189% 170mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	32.6% 326mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	60.3% 4.83mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	57.4% 1.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.7% 320mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	48.3% 1643mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	127% 14mg	11mg per day for Men 19-50 years
Water	15.5% 573g	51.5% 1906g	3700g per day for Men 19-50 years

Hyacinth-Young Beans VS Boiled White Gourd-flowered Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hyacinth-Young beans or Boiled White Gourd-flowered ?

Lets compare vitamin content per 300 calories of Hyacinth-Young beans vs Boiled White Gourd-flowered :

• 300 calories of Hyacinth-Young beans have 1.4 times more Vitamin B2 and 5.1 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 2.3 times more Vitamin B3, 8 times more Vitamin B5, 4.9 times more Vitamin B6 and 2 times more Vitamin C than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Hyacinth-Young beans vs Boiled White Gourd-flowered :

• 300 calories of Hyacinth-Young beans have 1.2 times more Phosphorus and 2.4 times more Selenium than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 1.5 times more Calcium, 1.7 times more Copper, 2.1 times more Potassium, 5.8 times more Zinc and 3.3 times more Water than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled White Gourd-flowered contain similar levels of Iron, Magnesium and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Raw Hyacinth-Young beans and Boiled and Drained White Gourd-flowered have similar amounts of macro-nutrients per 300 kcal
• Both Hyacinth-Young beans and Boiled White Gourd-flowered offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.