Comparing Nutrients in 7 ounces Hyacinth Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Hyacinth Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	23.5% 683kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	134% 51g	14% 5.36g	38g per day for Men 19-50 years
Protein	84.7% 47.4g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	26% 0.34mg	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	11.4% 45.6μg	41% 165μg	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	0% 0mg	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	25.8% 258mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	9.26% 0.083mg	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	127% 10mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	34% 0.78mg	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	105% 738mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	72% 2451mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth Beans VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Hyacinth Beans versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Hyacinth Beans vs Broccoli Raab:

• 7 ounces of Hyacinth Beans have 7 times more Vitamin B1, 1.3 times more Vitamin B3 and 3.9 times more Vitamin B5 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 3.6 times more Vitamin B9 and more Vitamin C than Raw Hyacinth Beans.
• Both Hyacinth Beans and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Hyacinth Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Hyacinth Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hyacinth Beans vs Broccoli Raab:

• 7 ounces of Hyacinth Beans have 1.2 times more Calcium, 31.8 times more Copper, 2.4 times more Iron, 12.9 times more Magnesium, 4 times more Manganese, 5.1 times more Phosphorus, 6.3 times more Potassium, 8.2 times more Selenium and 12.1 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.6 times more Sodium and 9.9 times more Water than Raw Hyacinth Beans.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hyacinth Beans have 15.6 times more Energy, 24.7 times more Omega 6, 21.3 times more Carbohydrate, 9.5 times more Fiber and 7.5 times more Protein than Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6