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

Weight per 300 calories

• Dried Pepeao: 101g
• Boiled Hyacinth-Young beans: 600g

Dried Pepeao has 6 times more energy per 100g than Boiled Hyacinth-Young beans. It has high energy density when compared to other foods. Boiled and Drained Hyacinth-Young beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Dried Pepeao	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	NA	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	NA	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	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	62.7% 81.6g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	8.66% 4.85g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.3% 0.83mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.02mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	433% 21.6mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	40.3% 161μg	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	1.57% 1.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	11.4% 114mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	567% 5.1mg	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	77.3% 6.2mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	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	16.7% 117mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	17.5% 9.6μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	69% 7.57mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	14% 521g	3700g per day for Men 19-50 years

Dried Pepeao VS Boiled Hyacinth-Young Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Dried Pepeao have 2.5 times more Vitamin B1, 68.1 times more Vitamin B5 and 6.9 times more Vitamin B6 than Boiled Hyacinth-Young beans.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans contain 1.5 times more Vitamin B2, 1.8 times more Vitamin B9 and 21.7 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao and Boiled Hyacinth-Young beans provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Dried Pepeao have insufficient amounts of Vitamin C
• Both Dried Pepeao as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Dried Pepeao have 17.7 times more Copper, 1.4 times more Iron, 4.8 times more Selenium and 3.3 times more Zinc than Boiled Hyacinth-Young beans.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans contain 2.2 times more Calcium, 1.7 times more Magnesium, 2.5 times more Phosphorus, 2.2 times more Potassium and 46.5 times more Water than Dried Pepeao.
• Both Dried Pepeao and Boiled Hyacinth-Young beans contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Pepeao have 1.5 times more Carbohydrate than Boiled Hyacinth-Young beans.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans contain 3.6 times more Protein than Dried Pepeao.
• Both Dried Pepeao and Boiled Hyacinth-Young beans offer comparable quantities of Energy per 300 calories.