Comparing Nutrients in 5 ounces Boiled Hyacinth-Young beans VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Boiled Hyacinth-Young beans	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	2.44% 71kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	0.008% 0.001g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	7.98% 5.8g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.47% 4.2g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	6.77% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	2.6% 0.034mg	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	16.7% 66.6μg	22% 88μg	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	8.03% 7.23mg	20.3% 18.3mg	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	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.4% 25.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	7.4% 0.067mg	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	13.5% 1.08mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	12.6% 0.29mg	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	9.92% 69.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Hyacinth-Young beans vs Hyacinth-Young beans:

• Raw Hyacinth-Young beans contain 6.1 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans and Raw Hyacinth-Young beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Hyacinth-Young beans vs Hyacinth-Young beans:

Both Boiled and Drained Hyacinth-Young beans and Raw Hyacinth-Young beans have similar amounts of minerals per 5 oz
• Both Boiled and Drained Hyacinth-Young beans and Raw Hyacinth-Young beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Hyacinth-Young beans have 1.4 times more Protein than Raw Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans and Raw Hyacinth-Young beans have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Hyacinth-Young beans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.