Comparing Nutrients in 500 calories Hyacinth Beans VS Lentils

Weight per 500 calories

• Hyacinth Beans: 145g
• Lentils: 142g

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

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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Lentils	27%	3%	70%

Macro Nutrients

	Hyacinth Beans	Lentils	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.46g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	9.94% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	3.46% 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	69.2% 90g	130g per day for Men 19-50 years
Sugars	NA	3.98% 2.9g	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	0.53% 0.38g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	98% 37.2g	40% 15g	38g per day for Men 19-50 years
Protein	62% 34.7g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.32% 2.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	60.8% 3.04mg	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	170% 680μg	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	7.1% 6.4mg	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	4.64% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth Beans	Lentils	Recommended Dietary Allowance
Calcium	19% 189mg	4.97% 49.7mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	119% 1.07mg	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	116% 9.25mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	16% 66.8mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	86% 1.98mg	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	57% 399mg	700mg per day for Men 19-50 years
Potassium	52.8% 1795mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.03% 30.5mg	0.57% 8.52mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.32% 11.7g	3700g per day for Men 19-50 years

Hyacinth Beans VS Lentils Nutrients Per 500 Kcal

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

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

• 500 calories of Hyacinth Beans have 1.3 times more Vitamin B1 than Lentils.
• While 500 kcal of Raw Lentils contain 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 20.4 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 Raw 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 Lentils:

• 500 calories of Hyacinth Beans have 3.8 times more Calcium, 1.8 times more Copper, 6.2 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium, 83.9 times more Selenium and 2.9 times more Zinc than Lentils.
• Both Hyacinth Beans and Lentils contain similar levels of Iron and Manganese per 500 calories.
• 500 calories of Lentils lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hyacinth Beans have 2.4 times more Fiber than Lentils.
• Both Hyacinth Beans and Lentils offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Hyacinth Beans as well as Raw Lentils provide inadequate amounts of Omega 6 in 500 calories.