Comparing Nutrients in 7 ounces White Gourd-flowered VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	White Gourd-flowered	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.73g	14% 18.2g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	2.6% 0.99g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	NA	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.03% 0.3mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	3.66% 0.048mg	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	2.98% 12μg	30.8% 123μg	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	22.3% 20mg	28.4% 25.6mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	10.4% 0.093mg	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	4.96% 0.4mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	17.7% 0.41mg	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	3.7% 25.8mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	5.12% 190g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Hyacinth-Young beans per 7 oz

Compare the macro and micronutrient content in 7 oz of White Gourd-flowered versus 7 oz of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Gourd-flowered vs Hyacinth-Young beans:

• 7 ounces of White Gourd-flowered have 2.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Hyacinth-Young beans.
• While 7 oz of Raw Hyacinth-Young beans contain 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 1.6 times more Vitamin B3, 10.3 times more Vitamin B9 and 1.3 times more Vitamin C than Raw White Gourd-flowered .
• 7 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• 7 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw White Gourd-flowered as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Gourd-flowered vs Hyacinth-Young beans:

• 7 ounces of White Gourd-flowered have 1.9 times more Zinc than Hyacinth-Young beans.
• While 7 oz of Raw Hyacinth-Young beans contain 1.9 times more Calcium, 1.8 times more Copper, 3.7 times more Iron, 3.6 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 1.7 times more Potassium and 7.5 times more Selenium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Hyacinth-Young beans contain similar levels of Water per seven ounces.
• 7 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Hyacinth-Young beans contain 2.7 times more Carbohydrate, 6.6 times more Fiber and 3.4 times more Protein than Raw White Gourd-flowered .
• 7 ounces of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw White Gourd-flowered as well as Raw Hyacinth-Young beans provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about White Gourd-flowered VS Hyacinth-Young beans

What are the health benefits of White Gourd-flowered compared to Hyacinth-Young beans?

Both White Gourd-flowered and Hyacinth-Young beans are nutritious plant-based foods. White Gourd-flowered beans are a good source of plant-based protein, fiber, and essential vitamins and minerals such as folate, iron, and magnesium. Hyacinth-Young beans are also rich in protein, fiber, and nutrients like vitamin C, potassium, and antioxidants. Including a variety of legumes like these in your diet can help support overall health, provide sustained energy, and contribute to a balanced plant-based diet.

Can I lose weight easier by eating more White Gourd-flowered or Hyacinth-Young beans?

Both White Gourd-flowered beans and Hyacinth-Young beans are nutritious options for weight loss as they are low in calories and high in fiber. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Incorporating a variety of nutrient-dense foods, including beans, along with regular physical activity, is essential for successful weight loss. Remember to focus on overall balanced nutrition and portion control for sustainable results.

Should I eat more White Gourd-flowered or more Hyacinth-Young beans to gain more muscles while training consistently?

Both White Gourd-flowered beans and Hyacinth-Young beans are excellent sources of plant-based protein, which is essential for muscle growth and repair. To gain more muscles while training consistently, it's important to consume a variety of protein sources to ensure you are getting all the essential amino acids your body needs. You can include both White Gourd-flowered beans and Hyacinth-Young beans in your diet to support your muscle-building goals.

What is the environmental impact of producing White Gourd-flowered compared to Hyacinth-Young beans?

Both White Gourd-flowered beans and Hyacinth-Young beans are plant-based sources of protein with relatively low environmental impact compared to animal products. However, White Gourd-flowered beans may have a slightly lower environmental impact in terms of water and land use compared to Hyacinth-Young beans. It is important to consider factors such as transportation distance, farming practices, and packaging when assessing the overall environmental impact of food choices.