Comparing Nutrients in 300 calories Boiled Hyacinth Beans with Salt VS Boiled Carrots

Weight per 300 calories

• Boiled Hyacinth Beans with Salt: 256g
• Boiled Carrots: 857g

Boiled Hyacinth Beans with Salt have 3.3 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Hyacinth Beans with Salt or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth Beans with Salt	27%	4%	69%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Hyacinth Beans with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	54% 70.5g	130g per day for Men 19-50 years
Sugars	NA	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	NA	67.7% 25.7g	38g per day for Men 19-50 years
Protein	37.3% 21g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.7% 0.69mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	101% 1.3mg	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	2.56% 10.3μg	30% 120μg	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	0% 0mg	34.3% 31mg	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	NA	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth Beans with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	10.3% 103mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	147% 11.7mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.24mg	57.8% 1.33mg	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	44% 308mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	25.4% 864mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	13% 7.18μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	41.5% 623mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	4.8% 177g	21% 773g	3700g per day for Men 19-50 years

Boiled Hyacinth Beans With Salt VS Boiled Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Hyacinth Beans with Salt or Boiled Carrots?

Lets compare vitamin content per 300 calories of Boiled Hyacinth Beans with Salt vs Boiled Carrots:

• 300 calories of Boiled Hyacinth Beans with Salt have 1.2 times more Vitamin B1 than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain more Vitamin A, 4 times more Vitamin B2, 5.2 times more Vitamin B3, 2.5 times more Vitamin B5, 13.8 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans with Salt.
• 300 calories of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled Hyacinth Beans with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Hyacinth Beans with Salt vs Boiled Carrots:

• 300 calories of Boiled Hyacinth Beans with Salt have 6 times more Copper, 4 times more Iron, 2.5 times more Magnesium, 1.3 times more Sodium and 4.3 times more Zinc than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain 2.5 times more Calcium, 2.3 times more Potassium and 4.4 times more Water than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Boiled Carrots contain similar levels of Manganese, Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Hyacinth Beans with Salt have 3.2 times more Protein than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain 1.3 times more Carbohydrate than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Boiled Carrots offer comparable quantities of Energy per 300 calories.
• Both Boiled Hyacinth Beans with Salt as well as Boiled and Drained Carrots provide inadequate amounts of Omega 6 in 300 calories.