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

Weight per 300 calories

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

Dried Pepeao has 6.5 times more energy per 100g than Hyacinth-Young beans. It has high energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Dried Pepeao	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	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	NA	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	NA	0.038% 0.007g	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	46% 60g	130g per day for Men 19-50 years
Sugars	NA	36.7% 26.6g	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	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	56.6% 21.5g	38g per day for Men 19-50 years
Protein	8.66% 4.85g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.3% 0.83mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.02mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	433% 21.6mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	12% 0.16mg	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	101% 404μg	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	93% 84mg	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	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	11.4% 114mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	567% 5.1mg	34% 0.31mg	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	60.3% 4.83mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	58% 1.34mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.5mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	69% 7.57mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	15.5% 573g	3700g per day for Men 19-50 years

Dried Pepeao VS Hyacinth-Young Beans Nutrients Per 300 Kcal

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

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

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

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

• 300 calories of Dried Pepeao have 16.7 times more Copper, 1.3 times more Iron, 4.7 times more Selenium and 3.1 times more Zinc than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 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.
• Both Dried Pepeao and Hyacinth-Young beans contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

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