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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Hyacinth-Young beans	Potherb Jute	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.17% 0.054g	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	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	6.32% 8.22g	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	NA	38g per day for Men 19-50 years
Protein	5.3% 2.98g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Potherb Jute	Recommended Dietary Allowance
Vitamin A	6.77% 61μg	43.8% 394μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	11% 1.8mg	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	65.4% 0.85mg	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	43.6% 174μg	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	58.3% 52.4mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	7.1% 71mg	29.5% 295mg	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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	21.6% 91mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	23.3% 792mg	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	0.76% 11.3mg	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	3.36% 124g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Hyacinth-Young beans versus 5 oz of 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 Potherb Jute:

• 5 oz of Raw Potherb Jute contain 6.5 times more Vitamin A, 1.7 times more Vitamin B1, 5.9 times more Vitamin B2, 2.4 times more Vitamin B3, 25 times more Vitamin B6, 2 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Hyacinth-Young beans.
• 5 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B6
• Both Raw Hyacinth-Young beans as well as Raw 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 Potherb Jute:

• 5 ounces of Hyacinth-Young beans have 1.7 times more Manganese and 1.7 times more Selenium than Potherb Jute.
• While 5 oz of Raw Potherb Jute contain 4.2 times more Calcium, 5.4 times more Copper, 6.4 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 2.1 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Potherb Jute contain similar levels of Water per five ounces.
• 5 ounces of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hyacinth-Young beans have 1.6 times more Carbohydrate than Potherb Jute.
• While 5 oz of Raw Potherb Jute contain 2.2 times more Protein than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans as well as Raw Potherb Jute provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.