Comparing Nutrients in 300 calories Hyacinth-Young beans VS Dried Pepeao

Weight per 300 calories

• Hyacinth-Young beans: 652g
• Dried Pepeao: 101g

Dried Pepeao has 6.5 times more energy per unit of mass than Raw Hyacinth-Young beans, which is high in comparison to other foods. Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 300 calories - Hyacinth-Young beans or Dried Pepeao?

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Hyacinth-Young beans	Dried Pepeao	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	NA	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	62.7% 81.6g	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	8.66% 4.85g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Dried Pepeao	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	19% 3.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	433% 21.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	73.6% 0.96mg	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	40.3% 161μg	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	1.57% 1.4mg	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	32.6% 326mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	567% 5.1mg	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	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	50.4% 1.16mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	48.3% 1643mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	4.7% 70.5mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	69% 7.57mg	11mg per day for Men 19-50 years
Water	15.5% 573g	0.3% 11.2g	3700g per day for Men 19-50 years

Hyacinth-Young Beans VS Dried Pepeao Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hyacinth-Young beans or Dried Pepeao?

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

• 300 calories of Hyacinth-Young beans have more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B9 and 59.7 times more Vitamin C than Dried Pepeao.
• While 300 kcal of Dried Pepeao contain 1.7 times more Vitamin B1, 60.3 times more Vitamin B5 and 6.1 times more Vitamin B6 than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Dried Pepeao provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Dried Pepeao have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Hyacinth-Young beans as well as Dried Pepeao have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Hyacinth-Young beans have 2.9 times more Calcium, 1.8 times more Magnesium, 2.7 times more Phosphorus, 2.3 times more Potassium and 51.1 times more Water than Dried Pepeao.
• While 300 kcal of Dried Pepeao contain 16.7 times more Copper, 1.3 times more Iron, 4.7 times more Selenium and 3.1 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Dried Pepeao contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Hyacinth-Young beans have 2.8 times more Protein than Dried Pepeao.
• While 300 kcal of Dried Pepeao contain 1.4 times more Carbohydrate than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Dried Pepeao offer comparable quantities of Energy per 300 calories.