Comparing Nutrients in 500 calories Hyacinth Beans VS Boiled Lentils

Weight per 500 calories

• Hyacinth Beans: 145g
• Boiled Lentils: 431g

Hyacinth Beans have 3 times more energy per 100g than Boiled Lentils. It has high energy density when compared to other foods. Boiled Lentils having average energy density.

Discover which food has more nutrients per 500 calories - Hyacinth Beans or Boiled Lentils?

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.46g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	9.97% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.3g	66.7% 86.8g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.76g	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	98% 37.2g	89.6% 34g	38g per day for Men 19-50 years
Protein	62% 34.7g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	60.7% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	59% 0.77mg	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	8.36% 33.4μg	195% 780μg	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	0% 0mg	7.2% 6.47mg	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	3.16% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Calcium	19% 189mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	120% 1.1mg	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	93% 7.4mg	179% 14.4mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	93% 2.13mg	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	77.2% 541mg	111% 776mg	700mg per day for Men 19-50 years
Potassium	52.8% 1795mg	46.8% 1591mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2.03% 30.5mg	0.57% 8.62mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	49.8% 5.47mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	8.1% 300g	3700g per day for Men 19-50 years

Hyacinth Beans VS Boiled Lentils Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hyacinth Beans or Boiled Lentils?

Lets compare vitamin content per 500 calories of Hyacinth Beans vs Boiled Lentils:

• 500 calories of Hyacinth Beans have 2.3 times more Vitamin B1 than Boiled Lentils.
• While 500 kcal of Boiled Lentils contain 1.6 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 23.3 times more Vitamin B9 than Raw Hyacinth Beans.
• 500 calories of Hyacinth Beans have insufficient amounts of Vitamin B9
• Both Raw Hyacinth Beans as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Hyacinth Beans vs Boiled Lentils:

• 500 calories of Hyacinth Beans have 2.3 times more Calcium, 1.8 times more Copper, 2.7 times more Magnesium and 2.5 times more Zinc than Boiled Lentils.
• While 500 kcal of Boiled Lentils contain 1.9 times more Iron and 1.4 times more Phosphorus than Raw Hyacinth Beans.
• Both Hyacinth Beans and Boiled Lentils contain similar levels of Manganese, Potassium and Selenium per 500 calories.
• 500 calories of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

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