Comparing Nutrients in 5 ounces Dried Pepeao VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Dried Pepeao	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	14.6% 422kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	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	88.4% 115g	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	12.2% 6.83g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.77% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	610% 30.5mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	56.7% 227μg	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	2.2% 2mg	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

	Dried Pepeao	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	16% 160mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	109% 8.7mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	23.5% 164mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	117% 64.2μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pepeao VS Hyacinth-Young beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Pepeao 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 Dried Pepeao vs Hyacinth-Young beans:

• 5 ounces of Dried Pepeao have 10.7 times more Vitamin B1, 3.8 times more Vitamin B2, 5.8 times more Vitamin B3, 390.9 times more Vitamin B5, 39.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Hyacinth-Young beans.
• While 5 oz of Raw Hyacinth-Young beans contain more Vitamin A and 9.2 times more Vitamin C than Dried Pepeao.
• 5 ounces of Dried Pepeao have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Dried Pepeao as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Pepeao vs Hyacinth-Young beans:

• 5 ounces of Dried Pepeao have 2.3 times more Calcium, 107.9 times more Copper, 8.3 times more Iron, 3.7 times more Magnesium, 5.6 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, 30.2 times more Selenium, 35 times more Sodium and 20.3 times more Zinc than Hyacinth-Young beans.
• While 5 oz of Raw Hyacinth-Young beans contain 7.9 times more Water than Dried Pepeao.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Pepeao have 6.5 times more Energy, 8.8 times more Carbohydrate and 2.3 times more Protein than Hyacinth-Young beans.
• 5 ounces of Hyacinth-Young beans provide inadequate amounts of Energy