Comparing Nutrients in 500 calories Lentils VS Boiled Hyacinth Beans

Weight per 500 calories

• Lentils: 142g
• Boiled Hyacinth Beans: 427g

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

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

Macros Ratio

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

Macro Nutrients

	Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.56% 2.48g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	9.94% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	6.16% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	68% 88.4g	130g per day for Men 19-50 years
Sugars	3.98% 2.9g	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	0.53% 0.38g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	40% 15g	NA	38g per day for Men 19-50 years
Protein	62.5% 35g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	0.32% 2.84μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.8% 3.04mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	12% 0.16mg	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	170% 680μg	4.27% 17μg	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	7.1% 6.4mg	0% 0mg	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	4.64% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	4.97% 49.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	162% 1.46mg	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	116% 9.25mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.8mg	83.4% 350mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	89.6% 2.06mg	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	57% 399mg	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.52mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	8% 295g	3700g per day for Men 19-50 years

Lentils VS Boiled Hyacinth Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Lentils have 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 4.9 times more Vitamin B6 and 39.8 times more Vitamin B9 than Boiled Hyacinth Beans.
• Both Lentils and Boiled Hyacinth Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9
• Both Raw Lentils as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 kcal of Boiled Hyacinth Beans contain 3.4 times more Calcium, 1.4 times more Copper, 2.1 times more Iron, 5.2 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, 84.2 times more Selenium and 2.6 times more Zinc than Raw Lentils.
• Both Lentils and Boiled Hyacinth Beans contain similar levels of Manganese per 500 calories.
• 500 calories of Lentils lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

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