Comparing Nutrients in 500 calories Boiled Kale with Salt VS Boiled Hyacinth-Young beans with Salt

Weight per 500 calories

• Boiled Kale with Salt: 1136g
• Boiled Hyacinth-Young beans with Salt: 1000g

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

Discover which food has more nutrients per 500 calories - Boiled Kale with Salt or Boiled Hyacinth-Young beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Hyacinth-Young beans with Salt	23%	5%	72%

Macro Nutrients

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.8g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	5.54% 1.77g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	46.3% 60.2g	70.8% 92g	130g per day for Men 19-50 years
Sugars	19% 13.8g	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	6.6% 4.77g	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	% 6.14g	NA	g per day for Men 19-50 years
Sucrose	% 2.84g	NA	g per day for Men 19-50 years
Fiber	68.8% 26g	NA	38g per day for Men 19-50 years
Protein	59.7% 33.4g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Vitamin A	184% 1659μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	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	185% 739μg	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	225% 202mg	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	122% 18.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3963% 4756μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Calcium	170% 1705mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	84.6% 0.76mg	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	119% 9.55mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	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	68% 477mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	48% 1636mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	20.7% 11.4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	191% 2864mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	27.6% 1021g	23.5% 869g	3700g per day for Men 19-50 years

Boiled Kale With Salt VS Boiled Hyacinth-Young Beans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kale with Salt or Boiled Hyacinth-Young beans with Salt?

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

• 500 calories of Boiled Kale with Salt have 23.7 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B5, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 4 times more Vitamin C than Boiled Hyacinth-Young beans with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Hyacinth-Young beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Kale with Salt have 4.2 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 2.9 times more Manganese and 1.2 times more Sodium than Boiled Hyacinth-Young beans with Salt.
• While 500 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 1.5 times more Magnesium, 1.6 times more Potassium and 1.4 times more Selenium than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt contain similar levels of Phosphorus, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kale with Salt have 5.1 times more Fat, 41.8 times more Omega 3 and 144.9 times more Omega 6 than Boiled Hyacinth-Young beans with Salt.
• While 500 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 1.5 times more Carbohydrate than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3 and Omega 6