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

Macros Ratio

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

Macro Nutrients

	Potherb Jute	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	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	6.32% 8.22g	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	11.8% 6.6g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	43.8% 394μg	6.77% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.5% 0.77mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	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	43.6% 174μg	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	58.3% 52.4mg	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

	Potherb Jute	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	29.5% 295mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	84.3% 6.75mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	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	17% 118mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.37% 125g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Potherb Jute have 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 Hyacinth-Young beans.
• 5 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B6
• Both Raw Potherb Jute as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Potherb Jute have 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 Hyacinth-Young beans.
• While 5 oz of Raw Hyacinth-Young beans contain 1.7 times more Manganese and 1.7 times more Selenium than Raw Potherb Jute.
• Both Potherb Jute and Hyacinth-Young beans 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 Potherb Jute have 2.2 times more Protein than Hyacinth-Young beans.
• While 5 oz of Raw Hyacinth-Young beans contain 1.6 times more Carbohydrate than Raw Potherb Jute.
• Both Raw Potherb Jute as well as Raw Hyacinth-Young beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.