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

Weight per 500 calories

• Hyacinth-Young beans: 1087g
• Dried Pepeao: 168g

Dried Pepeao has 6.5 times more energy per unit of mass than Raw Hyacinth-Young beans, which is high in comparison to other foods. Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 500 calories - Hyacinth-Young beans or Dried Pepeao?

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Hyacinth-Young beans	Dried Pepeao	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	NA	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	105% 136g	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	14.4% 8.1g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Dried Pepeao	Recommended Dietary Allowance
Vitamin A	52% 467μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.7% 0.84mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	721% 36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	168% 674μg	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	156% 140mg	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	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	54.3% 543mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	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	101% 8.04mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	76% 533mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	80.6% 2739mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	7.83% 117mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.02mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	26% 955g	0.51% 18.7g	3700g per day for Men 19-50 years

Hyacinth-Young Beans VS Dried Pepeao Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hyacinth-Young beans or Dried Pepeao?

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

• 500 calories of Hyacinth-Young beans have more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B9 and 59.7 times more Vitamin C than Dried Pepeao.
• While 500 kcal of Dried Pepeao contain 1.7 times more Vitamin B1, 60.3 times more Vitamin B5 and 6.1 times more Vitamin B6 than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Dried Pepeao provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Dried Pepeao have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Hyacinth-Young beans as well as Dried Pepeao have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Hyacinth-Young beans have 2.9 times more Calcium, 1.8 times more Magnesium, 2.7 times more Phosphorus, 2.3 times more Potassium and 51.1 times more Water than Dried Pepeao.
• While 500 kcal of Dried Pepeao contain 16.7 times more Copper, 1.3 times more Iron, 4.7 times more Selenium and 3.1 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Dried Pepeao contain similar levels of Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hyacinth-Young beans have 2.8 times more Protein than Dried Pepeao.
• While 500 kcal of Dried Pepeao contain 1.4 times more Carbohydrate than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Dried Pepeao offer comparable quantities of Energy per 500 calories.