Comparing Nutrients in 500 calories Boiled Hyacinth-Young beans VS Dried Pepeao

Weight per 500 calories

• Boiled Hyacinth-Young beans: 1000g
• Dried Pepeao: 168g

Dried Pepeao has 6 times more energy per unit of mass than Boiled and Drained Hyacinth-Young beans, which is high in comparison to other foods. Boiled Hyacinth-Young beans having low energy density.

Which food has more nutrients per 500 calories - Boiled Hyacinth-Young beans or Dried Pepeao?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Boiled Hyacinth-Young beans	Dried Pepeao	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	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	105% 136g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	52.7% 29.5g	14.4% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Dried Pepeao	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	721% 36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	123% 1.6mg	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	67% 268μg	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	2.6% 2.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Dried Pepeao	Recommended Dietary Allowance
Calcium	41% 410mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	945% 8.5mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	84% 1.93mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.83% 117mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	23.5% 869g	0.51% 18.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Hyacinth-Young beans vs Dried Pepeao:

• Boiled and Drained Hyacinth-Young beans have more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B9 and 21.7 times more Vitamin C than Dried Pepeao.
• While Dried Pepeao contains 2.5 times more Vitamin B1, 68.1 times more Vitamin B5 and 6.9 times more Vitamin B6 than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans and Dried Pepeao have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Hyacinth-Young beans as well as Dried Pepeao have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Hyacinth-Young beans vs Dried Pepeao:

• Boiled and Drained Hyacinth-Young beans have 2.2 times more Calcium, 1.7 times more Magnesium, 2.5 times more Phosphorus, 2.2 times more Potassium and 46.5 times more Water than Dried Pepeao.
• While Dried Pepeao contains 17.7 times more Copper, 1.4 times more Iron, 4.8 times more Selenium, 5.9 times more Sodium and 3.3 times more Zinc than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans and Dried Pepeao have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Hyacinth-Young beans have 3.6 times more Protein than Dried Pepeao.
• While Dried Pepeao contains 1.5 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans and Dried Pepeao have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Hyacinth-Young beans as well as Dried Pepeao have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.