Comparing Nutrients in 7 ounces Boiled Hyacinth-Young beans with Salt VS Boiled Kohlrabi with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans with Salt	23%	5%	72%
Boiled Kohlrabi with Salt	21%	3%	76%

Macro Nutrients

	Boiled Hyacinth-Young beans with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.26% 0.044g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	NA	7.66% 5.56g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	23.5% 0.31mg	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	5.95% 24μg	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	119% 107mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	29% 0.26mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	12.3% 0.28mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.66% 172g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth-Young beans with Salt VS Boiled Kohlrabi 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 Boiled Kohlrabi 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 Boiled Kohlrabi with Salt:

• 7 ounces of Boiled Hyacinth-Young beans with Salt have 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 3.9 times more Vitamin B9 than Boiled Kohlrabi with Salt.
• While 7 oz of Boiled and Drained Kohlrabi with Salt contain 3 times more Vitamin B5, 6.7 times more Vitamin B6 and 10.6 times more Vitamin C than Boiled and Drained Hyacinth-Young beans with Salt.
• 7 ounces of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Hyacinth-Young beans with Salt vs Boiled Kohlrabi with Salt:

• 7 ounces of Boiled Hyacinth-Young beans with Salt have 1.6 times more Calcium, 1.9 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 2 times more Selenium and 1.2 times more Zinc than Boiled Kohlrabi with Salt.
• While 7 oz of Boiled and Drained Kohlrabi with Salt contain 2.8 times more Copper and 1.3 times more Potassium than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Boiled Kohlrabi with Salt contain similar levels of Phosphorus, Sodium and Water per seven ounces.
• 7 ounces of Boiled Kohlrabi with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Hyacinth-Young beans with Salt have 1.4 times more Carbohydrate and 1.6 times more Protein than Boiled Kohlrabi with Salt.
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Kohlrabi with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.