Comparing Nutrients in 5 ounces Lentils VS Boiled Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	17.2% 499kcal	5.7% 166kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	3.45% 0.59g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	22.6% 29.3g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	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	0.53% 0.38g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	40% 15g	NA	38g per day for Men 19-50 years
Protein	62.3% 35g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.7% 3.03mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	4.03% 0.052mg	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	170% 679μg	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	7.1% 6.38mg	0% 0mg	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	4.63% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	53.7% 0.48mg	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	115% 9.23mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	86% 1.97mg	29.7% 0.68mg	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	57% 398mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Boiled Hyacinth Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Lentils versus 5 oz of Boiled Hyacinth Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Lentils vs Boiled Hyacinth Beans:

• 5 ounces of Lentils have 3.2 times more Vitamin B1, 5.7 times more Vitamin B2, 6.3 times more Vitamin B3, 6.8 times more Vitamin B5, 14.6 times more Vitamin B6, 119.8 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• 5 ounces of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Lentils as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Lentils vs Boiled Hyacinth Beans:

• 5 ounces of Lentils have 2.2 times more Copper, 1.4 times more Iron, 2.9 times more Manganese, 2.3 times more Phosphorus and 2 times more Potassium than Boiled Hyacinth Beans.
• While 5 oz of Boiled Hyacinth Beans contain 1.7 times more Magnesium and 28 times more Selenium than Raw Lentils.
• Both Lentils and Boiled Hyacinth Beans contain similar levels of Calcium and Zinc per five ounces.
• 5 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lentils have 3 times more Energy, 1.7 times more Omega 6, 3.1 times more Carbohydrate and 3 times more Protein than Boiled Hyacinth Beans.
• 5 ounces of Boiled Hyacinth Beans provide inadequate amounts of Omega 6