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

Weight per 500 calories

• Hyacinth-Young beans: 1087g
• Boiled Hyacinth-Young beans: 1000g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Hyacinth-Young beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.064% 0.011g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	70.8% 92g	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	NA	38g per day for Men 19-50 years
Protein	40.8% 23g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	52% 467μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.7% 0.84mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17.7% 0.23mg	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	118% 470μg	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	56.7% 51mg	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 Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	54.3% 543mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	53.3% 0.48mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	91% 2.1mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	80.6% 2739mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.02mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	26% 955g	23.5% 869g	3700g per day for Men 19-50 years

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

• Raw Hyacinth-Young beans have 6.7 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Hyacinth-Young beans have 1.3 times more Calcium than Boiled and Drained Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Hyacinth-Young beans contain 1.3 times more Protein than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.