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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Hyacinth-Young beans	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	1.96% 1.4g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	6.77% 61μg	40.8% 367μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	62% 0.81mg	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	37% 147μg	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	52% 46.8mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.4% 25.7μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	7.1% 71mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	40% 0.36mg	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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	7.6% 0.17mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Boiled Potherb Jute per 5 oz

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

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

• 5 oz of Boiled and Drained Potherb Jute contain 6 times more Vitamin A, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 23.8 times more Vitamin B6, 1.7 times more Vitamin B9, 2.6 times more Vitamin C, 1.4 times more Vitamin E and 6 times more Vitamin K than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Potherb Jute provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B6
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Hyacinth-Young beans have 1.7 times more Manganese and 1.7 times more Selenium than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain 4.2 times more Calcium, 5.4 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Potassium and 2.1 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Potherb Jute contain similar levels of Water per five ounces.
• 5 ounces of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hyacinth-Young beans have 1.3 times more Carbohydrate, 4.1 times more Sugars and 1.7 times more Fiber than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain 1.8 times more Protein than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.