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

Weight per 500 calories

• Dishcloth Gourd: 2500g
• Hyacinth-Young beans: 1087g

Raw Hyacinth-Young beans have 2.3 times more energy per unit of mass than Raw Dishcloth Gourd, which is low in comparison to other foods. Dishcloth Gourd having very low energy density.

Discover which food has more nutrients per 500 calories - Dishcloth Gourd or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	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	12.8% 2.18g	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	83.7% 109g	77% 100g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	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	72.4% 27.5g	94% 36g	38g per day for Men 19-50 years
Protein	53.6% 30g	40.8% 23g	56g per day for Men 19-50 years

Vitamins

	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	104% 1.25mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.45mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	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	43.8% 175μg	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	333% 300mg	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	16.7% 2.5mg	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	164% 197μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	50% 500mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	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	113% 9mg	101% 8.04mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	114% 800mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	102% 3475mg	80.6% 2739mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	36.6% 4.02mg	11mg per day for Men 19-50 years
Water	63.4% 2346g	26% 955g	3700g per day for Men 19-50 years

Dishcloth Gourd VS Hyacinth-Young Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dishcloth Gourd or Hyacinth-Young beans?

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

• 500 calories of Dishcloth Gourd have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 9.1 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.1 times more Vitamin C than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 3.9 times more Vitamin B9, 2.2 times more Vitamin E and 11.2 times more Vitamin K than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Dishcloth Gourd have 1.7 times more Copper, 1.5 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Water than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 3.3 times more Selenium and 2.3 times more Zinc than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Hyacinth-Young beans contain similar levels of Calcium, Iron, Magnesium and Manganese per 500 calories.
• 500 calories of Dishcloth Gourd lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dishcloth Gourd have 200.1 times more Omega 6 and 1.3 times more Protein than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 1.3 times more Fiber than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Hyacinth-Young beans offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Hyacinth-Young beans provide inadequate amounts of Omega 6