Comparing Nutrients in 500 calories White Gourd-flowered VS Hyacinth-Young beans

Weight per 500 calories

• White Gourd-flowered: 3571g
• Hyacinth-Young beans: 1087g

Raw Hyacinth-Young beans have 3.3 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	White Gourd-flowered	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	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	47% 18g	94% 36g	38g per day for Men 19-50 years
Protein	39.5% 22g	40.8% 23g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	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	86.3% 1.04mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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	NA	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	164% 197μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	93% 929mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	89.3% 7.14mg	101% 8.04mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	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	66.3% 464mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	80.6% 2739mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	36.6% 4.02mg	11mg per day for Men 19-50 years
Water	92% 3412g	26% 955g	3700g per day for Men 19-50 years

White Gourd-flowered VS Hyacinth-Young Beans Nutrients Per 500 Kcal

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

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

• 500 calories of White Gourd-flowered have 1.2 times more Vitamin B1, 2 times more Vitamin B3, 9.1 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.6 times more Vitamin C than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 1.3 times more Vitamin B2 and 3.1 times more Vitamin B9 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered 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 White Gourd-flowered vs Hyacinth-Young beans:

• 500 calories of White Gourd-flowered have 1.7 times more Calcium, 1.8 times more Copper, 2 times more Potassium, 6.2 times more Zinc and 3.6 times more Water than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 2.3 times more Selenium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Hyacinth-Young beans contain similar levels of Iron, Magnesium, Manganese and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Gourd-flowered have 1.2 times more Carbohydrate than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 2 times more Fiber than Raw White Gourd-flowered .
• Both White Gourd-flowered and Hyacinth-Young beans offer comparable quantities of Energy and Protein per 500 calories.
• Both Raw White Gourd-flowered as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 6 in 500 calories.