Comparing Nutrients in 300 calories Boiled Lentils VS Boiled Hyacinth Beans

Weight per 300 calories

• Boiled Lentils: 259g
• Boiled Hyacinth Beans: 256g

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

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

Macros Ratio

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

Macro Nutrients

	Boiled Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	41% 53g	130g per day for Men 19-50 years
Sugars	6.42% 4.66g	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	53.8% 20.4g	NA	38g per day for Men 19-50 years
Protein	41.7% 23.3g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	57.7% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	7.3% 0.095mg	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	117% 468μg	2.56% 10.3μg	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	4.3% 3.88mg	0% 0mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	4.9% 49mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	97% 0.87mg	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	108% 8.6mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	55.5% 1.28mg	53.7% 1.24mg	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	66.5% 466mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	28% 954mg	25.4% 864mg	3400mg per day for Men 19-50 years
Selenium	13% 7.24μg	13% 7.18μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.17mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.8% 177g	3700g per day for Men 19-50 years

Boiled Lentils VS Boiled Hyacinth Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Lentils have 2 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 4.9 times more Vitamin B6 and 45.6 times more Vitamin B9 than Boiled Hyacinth Beans.
• While 300 kcal of Boiled Hyacinth Beans contain 1.6 times more Vitamin B1 than Boiled Lentils.
• 300 calories of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9
• Both Boiled Lentils as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Boiled Lentils have 1.5 times more Phosphorus than Boiled Hyacinth Beans.
• While 300 kcal of Boiled Hyacinth Beans contain 2.1 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium and 2.2 times more Zinc than Boiled Lentils.
• Both Boiled Lentils and Boiled Hyacinth Beans 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 Boiled Lentils and Boiled Hyacinth Beans have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Lentils and Boiled Hyacinth Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled Lentils as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in 300 calories.