Comparing Nutrients in 500 calories Boiled Hyacinth-Young beans with Salt VS Boiled Potherb Jute with Salt

Weight per 500 calories

• Boiled Hyacinth-Young beans with Salt: 1000g
• Boiled Potherb Jute with Salt: 1351g

Boiled Hyacinth-Young beans with Salt have 1.4 times more energy per 100g than Boiled Potherb Jute with Salt. It has low energy density when compared to other foods. Boiled and Drained Potherb Jute with Salt having low energy density.

Which food has more nutrients per 500 calories - Boiled Hyacinth-Young beans with Salt or Boiled Potherb Jute with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans with Salt	23%	5%	72%
Boiled Potherb Jute with Salt	32%	4%	64%

Macro Nutrients

	Boiled Hyacinth-Young beans with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	75.8% 99g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	71% 27g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	89% 49.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	389% 3500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	593% 7.7mg	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	118% 470μg	351% 1405μg	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	56.7% 51mg	495% 446mg	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	6.3% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1216% 1459μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Calcium	41% 410mg	285% 2851mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	383% 3.45mg	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	95% 7.6mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	199% 838mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	72.3% 1.66mg	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	70% 490mg	139% 973mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	219% 7432mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	223% 3338mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	23.5% 869g	32% 1178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Hyacinth-Young beans with Salt vs Boiled Potherb Jute with Salt:

• Boiled and Drained Potherb Jute with Salt contains 50 times more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 33.5 times more Vitamin B6, 3 times more Vitamin B9 and 8.7 times more Vitamin C than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Hyacinth-Young beans with Salt vs Boiled Potherb Jute with Salt:

• Boiled and Drained Hyacinth-Young beans with Salt have 1.3 times more Manganese and 1.3 times more Selenium than Boiled and Drained Potherb Jute with Salt.
• While Boiled and Drained Potherb Jute with Salt contains 7 times more Calcium, 7.2 times more Copper, 5.6 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 2.8 times more Potassium, 1.4 times more Sodium, 2.8 times more Zinc and 1.4 times more Water than Boiled and Drained Hyacinth-Young beans with Salt.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Hyacinth-Young beans with Salt have 3.3 times more Omega 3 than Boiled and Drained Potherb Jute with Salt.
• While Boiled and Drained Potherb Jute with Salt contains 63.5 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled and Drained Hyacinth-Young beans with Salt and Boiled and Drained Potherb Jute with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.