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

Weight per 500 calories

• Hyacinth-Young beans: 1087g
• Boiled White Gourd-flowered: 3333g

Hyacinth-Young beans have 3.1 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.064% 0.011g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	95% 123g	130g per day for Men 19-50 years
Sugars	61% 44.3g	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	94% 36g	105% 40g	38g per day for Men 19-50 years
Protein	40.8% 23g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	52% 467μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.7% 0.84mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	97% 1.27mg	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	168% 674μg	33.3% 133μg	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	156% 140mg	315% 283mg	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	37% 5.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	164% 197μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	54.3% 543mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	96% 0.87mg	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	101% 8.04mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	96% 2.2mg	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	76% 533mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	80.6% 2739mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.02mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	26% 955g	86% 3177g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Hyacinth-Young beans have 1.4 times more Vitamin B2 and 5.1 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 2.3 times more Vitamin B3, 8 times more Vitamin B5, 4.9 times more Vitamin B6 and 2 times more Vitamin C than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Hyacinth-Young beans have 1.2 times more Phosphorus and 2.4 times more Selenium than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 1.5 times more Calcium, 1.7 times more Copper, 2.1 times more Potassium, 5.8 times more Zinc and 3.3 times more Water than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled White Gourd-flowered contain similar levels of Iron, Magnesium and Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Raw Hyacinth-Young beans and Boiled and Drained White Gourd-flowered have similar amounts of macro-nutrients per 500 kcal
• Both Hyacinth-Young beans and Boiled White Gourd-flowered offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.