Comparing Nutrients in 300 calories Hyacinth-Young beans VS Boiled Hyacinth-Young beans

Weight per 300 calories

• Hyacinth-Young beans: 652g
• Boiled Hyacinth-Young beans: 600g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Hyacinth-Young beans or Boiled Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Hyacinth-Young beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.038% 0.007g	0.071% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	42.5% 55.2g	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	NA	38g per day for Men 19-50 years
Protein	24.5% 13.7g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	31% 280μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.6% 0.14mg	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	70.5% 282μg	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	34% 30.6mg	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 Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	32.6% 326mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	32% 0.29mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	54.8% 1.26mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	48.3% 1643mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	17.5% 9.6μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	15.5% 573g	14% 521g	3700g per day for Men 19-50 years

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

• Raw Hyacinth-Young beans have 6.7 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Hyacinth-Young beans have 1.3 times more Calcium than Boiled and Drained Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Hyacinth-Young beans contain 1.3 times more Protein than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.