Comparing Nutrients in 5 ounces Hyacinth-Young beans VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	4.02% 5.23g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	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	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	12.3% 4.68g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	6.77% 61μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	4.14% 0.054mg	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	22% 88μg	1.4% 5.67μg	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	20.3% 18.3mg	13.4% 12mg	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	4.8% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.4% 25.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	7.1% 71mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	4.1% 0.037mg	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% 1.05mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	4.07% 0.094mg	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	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	0.52% 0.28μg	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	4.77% 0.52mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Boiled White Gourd-flowered per 5 oz

Compare the macro and micronutrient content in 5 oz of Hyacinth-Young beans versus 5 oz of Boiled White Gourd-flowered to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Hyacinth-Young beans have 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 15.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled White Gourd-flowered .
• While 5 oz of Boiled and Drained White Gourd-flowered contain 2.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Hyacinth-Young beans.
• 5 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 5 ounces of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Hyacinth-Young beans as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Hyacinth-Young beans have 2.1 times more Calcium, 1.8 times more Copper, 3 times more Iron, 3.6 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Potassium and 7.5 times more Selenium than Boiled White Gourd-flowered .
• While 5 oz of Boiled and Drained White Gourd-flowered contain 1.9 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled White Gourd-flowered contain similar levels of Water per five ounces.
• 5 ounces of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hyacinth-Young beans have 2.5 times more Carbohydrate, 2.8 times more Fiber and 3.5 times more Protein than Boiled White Gourd-flowered .
• 5 ounces of Boiled White Gourd-flowered provide inadequate amounts of Protein
• Both Raw Hyacinth-Young beans as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in five ounces.