Comparing Nutrients in 5 ounces Boiled Hyacinth-Young beans VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Boiled Hyacinth-Young beans	Jew's Ear	Recommended Dietary Allowance
Energy	2.44% 71kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.058% 0.057g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	7.36% 9.57g	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	7.47% 4.2g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Jew's Ear	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	56.4% 2.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	9.6% 0.12mg	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	6.73% 27μg	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	0.94% 0.85mg	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

	Boiled Hyacinth-Young beans	Jew's Ear	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	70% 0.63mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	6.22% 0.14mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Hyacinth-Young beans vs Jew's Ear:

• Boiled and Drained Hyacinth-Young beans have 6.9 times more Vitamin B3, 2.5 times more Vitamin B9 and 8.5 times more Vitamin C than Raw Jew's Ear.
• While Raw Jew's Ear contains 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 37.5 times more Vitamin B5 and 3.8 times more Vitamin B6 than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Jew's Ear have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Hyacinth-Young beans vs Jew's Ear:

• Boiled and Drained Hyacinth-Young beans have 2.6 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus and 6.1 times more Potassium than Raw Jew's Ear.
• While Raw Jew's Ear contains 9.3 times more Copper, 6.9 times more Selenium and 1.7 times more Zinc than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans and Raw Jew's Ear have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Hyacinth-Young beans have 2 times more Energy, 1.4 times more Carbohydrate and 6.1 times more Protein than Raw Jew's Ear.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Jew's Ear have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.