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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Hyacinth-Young beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.023% 0.004g	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	14% 18.3g	130g per day for Men 19-50 years
Sugars	11% 8.1g	NA	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	NA	38g per day for Men 19-50 years
Protein	7.44% 4.17g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	3.5% 0.046mg	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	23.3% 93μg	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	11.2% 10mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	10.6% 0.095mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	18% 0.42mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	5.77% 3.18μg	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	6.68% 0.73mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.66% 172g	3700g per day for Men 19-50 years

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

• Raw Hyacinth-Young beans have 6.1 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Hyacinth-Young beans have 1.2 times more Calcium than Boiled and Drained Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Hyacinth-Young beans contain 1.4 times more Protein than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.