Comparing Nutrients in 500 calories Boiled Dishcloth Gourd VS Hyacinth-Young beans

Weight per 500 calories

• Boiled Dishcloth Gourd: 893g
• Hyacinth-Young beans: 1087g

Boiled Dishcloth Gourd has 1.2 times more energy per 100g than Hyacinth-Young beans. It has low energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

Which food has more nutrients per 500 calories - Boiled Dishcloth Gourd or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Boiled Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	7.77% 1.32g	0.064% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	77% 100g	130g per day for Men 19-50 years
Sugars	63.7% 46g	61% 44.3g	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	68% 26g	94% 36g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	40.8% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	NA	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.2% 0.41mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.5% 4.47mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	20% 0.26mg	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	26.8% 107μg	168% 674μg	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	56.5% 51mg	156% 140mg	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	14.3% 2.14mg	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	164% 197μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	8.04% 80.4mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	56.8% 0.51mg	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	40% 3.2mg	101% 8.04mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	97% 2.23mg	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	39.5% 277mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	119% 4045mg	80.6% 2739mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	12.5% 188mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	36.6% 4.02mg	11mg per day for Men 19-50 years
Water	20.3% 753g	26% 955g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Dishcloth Gourd vs Hyacinth-Young beans:

• Boiled and Drained Dishcloth Gourd has 7.5 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 6.3 times more Vitamin B9, 2.8 times more Vitamin C, 2.6 times more Vitamin E and 13 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Dishcloth Gourd vs Hyacinth-Young beans:

• Boiled and Drained Dishcloth Gourd has 1.5 times more Copper, 1.5 times more Potassium and 8.6 times more Sodium than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 6.8 times more Calcium, 2.5 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus, 9.1 times more Selenium, 2.6 times more Zinc and 1.3 times more Water than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Raw Hyacinth-Young beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Dishcloth Gourd has 121.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 1.4 times more Fiber and 3.9 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Raw Hyacinth-Young beans have similar amounts of Energy and Sugars per 500 kcal.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Hyacinth-Young beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.