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

Weight per 500 calories

• Potherb Jute: 1471g
• Boiled Hyacinth-Young beans: 1000g

Boiled and Drained Hyacinth-Young beans have 1.5 times more energy per unit of mass than Raw Potherb Jute, which is low in comparison to other foods. Potherb Jute having low energy density.

Discover which food has more nutrients per 500 calories - Potherb Jute or Boiled Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Potherb Jute	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	1.84% 0.029g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	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	65.6% 85.3g	70.8% 92g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	122% 68.4g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	454% 4088μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	618% 8.03mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	679% 8.82mg	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	452% 1809μg	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	605% 544mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	306% 3059mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	417% 3.75mg	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	875% 70mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	78.6% 1.8mg	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	174% 1221mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	242% 8221mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	7.84% 118mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	106% 11.6mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	35% 1290g	23.5% 869g	3700g per day for Men 19-50 years

Potherb Jute VS Boiled Hyacinth-Young Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potherb Jute or Boiled Hyacinth-Young beans?

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

• 500 calories of Potherb Jute have 58.4 times more Vitamin A, 3.5 times more Vitamin B1, 9.1 times more Vitamin B2, 3.9 times more Vitamin B3, 2 times more Vitamin B5, 38.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 10.7 times more Vitamin C than Boiled Hyacinth-Young beans.
• 500 calories of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A
• Both Raw Potherb Jute as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Potherb Jute have 7.5 times more Calcium, 7.8 times more Copper, 9.2 times more Iron, 2.2 times more Magnesium, 2.5 times more Phosphorus, 3.1 times more Potassium, 3.1 times more Zinc and 1.5 times more Water than Boiled Hyacinth-Young beans.
• Both Potherb Jute and Boiled Hyacinth-Young beans contain similar levels of Manganese and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potherb Jute have 86 times more Omega 6 and 2.3 times more Protein than Boiled Hyacinth-Young beans.
• Both Potherb Jute and Boiled Hyacinth-Young beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Hyacinth-Young beans provide inadequate amounts of Omega 6
• Both Raw Potherb Jute as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Omega 3 in 500 calories.