Comparing Nutrients in 7 ounces Boiled Hyacinth-Young beans with Salt VS Cooked Frozen Kale with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Hyacinth-Young beans with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	1.15% 0.83g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	NA	12% 4.56g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	9.6% 0.13mg	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	23.3% 93μg	32.2% 129μg	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	11.2% 10mg	39.2% 35.3mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans with Salt	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	14.8% 0.13mg	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	19% 1.5mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	46.8% 1.08mg	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	14% 97mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.66% 172g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth-Young beans with Salt VS Cooked Frozen Kale with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Hyacinth-Young beans with Salt versus 7 oz of Cooked Frozen Kale with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Hyacinth-Young beans with Salt vs Cooked Frozen Kale with Salt:

• 7 oz of Boiled Frozen Kale, drained with Salt contain 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 and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Cooked Frozen Kale with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled Frozen Kale, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Hyacinth-Young beans with Salt vs Cooked Frozen Kale with Salt:

• 7 ounces of Boiled Hyacinth-Young beans with Salt have 1.7 times more Magnesium, 1.8 times more Potassium, 1.6 times more Selenium and 1.4 times more Zinc than Cooked Frozen Kale with Salt.
• While 7 oz of Boiled Frozen Kale, drained with Salt contain 3.7 times more Calcium, 1.4 times more Copper and 2.6 times more Manganese than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Cooked Frozen Kale with Salt contain similar levels of Iron, Phosphorus, Sodium and Water per seven ounces.
• 7 ounces of Cooked Frozen Kale with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Hyacinth-Young beans with Salt have 1.7 times more Carbohydrate than Cooked Frozen Kale with Salt.
• While 7 oz of Boiled Frozen Kale, drained with Salt contain 37.3 times more Omega 3 than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Cooked Frozen Kale with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled Frozen Kale, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.