Comparing Nutrients in 7 ounces Hyacinth-Young beans VS Boiled Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.2g	17% 22g	130g per day for Men 19-50 years
Sugars	11% 8.1g	2.74% 2g	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	17.2% 6.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	77.4% 697μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	142% 1.84mg	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	30.8% 123μg	11.4% 45.6μg	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	28.4% 25.6mg	68.4% 61.5mg	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	6.75% 1mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	9.92% 99mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	19% 0.17mg	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	18.4% 1.47mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	75% 1.72mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Boiled Drumstick Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Hyacinth-Young beans vs Boiled Drumstick Leaves:

• 7 ounces of Hyacinth-Young beans have 2.7 times more Vitamin B9 and 5.1 times more Vitamin E than Boiled Drumstick Leaves.
• While 7 oz of Boiled and Drained Drumstick Leaves contain 8.2 times more Vitamin A, 2.9 times more Vitamin B1, 5.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B5, 38.7 times more Vitamin B6, 2.4 times more Vitamin C and 6 times more Vitamin K than Raw Hyacinth-Young beans.
• 7 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Boiled Drumstick Leaves have insufficient amounts of Vitamin E
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hyacinth-Young beans vs Boiled Drumstick Leaves:

• 7 ounces of Hyacinth-Young beans have 1.7 times more Selenium than Boiled Drumstick Leaves.
• While 7 oz of Boiled and Drained Drumstick Leaves contain 3 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 4.2 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Drumstick Leaves contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Boiled Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hyacinth-Young beans have 4.1 times more Sugars and 1.7 times more Fiber than Boiled Drumstick Leaves.
• While 7 oz of Boiled and Drained Drumstick Leaves contain 1.3 times more Energy and 2.5 times more Protein than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Boiled Drumstick Leaves offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Hyacinth-Young beans provide inadequate amounts of Energy
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.