Comparing Nutrients in 300 calories Hyacinth Beans VS Boiled Lentils

Weight per 300 calories

• Hyacinth Beans: 87.2g
• Boiled Lentils: 259g

Hyacinth Beans have 3 times more energy per 100g than Boiled Lentils. It has high energy density when compared to other foods. Boiled Lentils having average energy density.

Discover which food has more nutrients per 300 calories - Hyacinth Beans or Boiled Lentils?

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	6.42% 4.66g	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	58.8% 22.3g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	37.2% 21g	41.7% 23.3g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.99mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.12% 0.12mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.78% 1.4mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.1mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.14mg	35.4% 0.46mg	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	5% 20μg	117% 468μg	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	4.3% 3.88mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	72% 0.65mg	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	55.6% 4.45mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	58.8% 247mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	55.5% 1.28mg	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	46.3% 324mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	31.7% 1077mg	28% 954mg	3400mg per day for Men 19-50 years
Selenium	13% 7.15μg	13% 7.24μg	55μg per day for Men 19-50 years
Sodium	1.22% 18.3mg	0.34% 5.17mg	1500mg per day for Men 19-50 years
Zinc	73.7% 8.1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	4.87% 180g	3700g per day for Men 19-50 years

Hyacinth Beans VS Boiled Lentils Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hyacinth Beans or Boiled Lentils?

Lets compare vitamin content per 300 calories of Hyacinth Beans vs Boiled Lentils:

• 300 calories of Hyacinth Beans have 2.3 times more Vitamin B1 than Boiled Lentils.
• While 300 kcal of Boiled Lentils contain 1.6 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 23.3 times more Vitamin B9 than Raw Hyacinth Beans.
• 300 calories of Hyacinth Beans have insufficient amounts of Vitamin B9
• Both Raw Hyacinth Beans as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Hyacinth Beans vs Boiled Lentils:

• 300 calories of Hyacinth Beans have 2.3 times more Calcium, 1.8 times more Copper, 2.7 times more Magnesium and 2.5 times more Zinc than Boiled Lentils.
• While 300 kcal of Boiled Lentils contain 1.9 times more Iron and 1.4 times more Phosphorus than Raw Hyacinth Beans.
• Both Hyacinth Beans and Boiled Lentils contain similar levels of Manganese, Potassium and Selenium per 300 calories.
• 300 calories of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

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