Comparing Nutrients in 5 ounces Boiled Kale with Salt VS Boiled Hyacinth-Young beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Hyacinth-Young beans with Salt	23%	5%	72%

Macro Nutrients

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	29.3% 0.47g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.78% 7.5g	10% 13g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	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	0.82% 0.6g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 0.35g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	NA	38g per day for Men 19-50 years
Protein	7.44% 4.17g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Vitamin A	23% 207μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	2.5% 0.033mg	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	23% 92μg	16.7% 66.6μg	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	28% 25.2mg	8.03% 7.23mg	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	15.2% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	7.56% 0.068mg	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	15% 1.2mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	13% 0.3mg	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	8.5% 59.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale with Salt VS Boiled Hyacinth-Young beans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Kale with Salt vs Boiled Hyacinth-Young beans with Salt:

• 5 ounces of Boiled Kale with Salt have 20.9 times more Vitamin A, 1.6 times more Vitamin B2, 3.2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Hyacinth-Young beans with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Hyacinth-Young beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Kale with Salt vs Boiled Hyacinth-Young beans with Salt:

• 5 ounces of Boiled Kale with Salt have 3.7 times more Calcium, 1.4 times more Copper and 2.6 times more Manganese than Boiled Hyacinth-Young beans with Salt.
• While 5 oz of Boiled and Drained Hyacinth-Young beans with Salt contain 1.7 times more Magnesium, 1.8 times more Potassium, 1.6 times more Selenium and 1.4 times more Zinc than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt contain similar levels of Iron, Phosphorus, Sodium and Water per five ounces.
• 5 ounces of Boiled Kale with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kale with Salt have 36.8 times more Omega 3 than Boiled Hyacinth-Young beans with Salt.
• While 5 oz of Boiled and Drained Hyacinth-Young beans with Salt contain 1.7 times more Carbohydrate than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Hyacinth-Young beans with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.