Comparing Nutrients in 7 ounces Hyacinth Beans VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Lentils	27%	3%	70%

Macro Nutrients

	Hyacinth Beans	Lentils	Recommended Dietary Allowance
Energy	23.5% 683kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	5.56% 4.03g	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	0.74% 0.54g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.9g	g per day for Men 19-50 years
Fiber	134% 51g	56% 21.2g	38g per day for Men 19-50 years
Protein	84.7% 47.4g	87.3% 49g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	32.3% 5.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	82.4% 1.07mg	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	238% 951μg	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	9.92% 8.93mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth Beans	Lentils	Recommended Dietary Allowance
Calcium	25.8% 258mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	166% 1.5mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	120% 2.76mg	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	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	72% 2451mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.44% 16.4g	3700g per day for Men 19-50 years

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

• Raw Hyacinth Beans have 1.3 times more Vitamin B1 than Raw Lentils.
• While Raw Lentils contain 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3.5 times more Vitamin B6, 20.8 times more Vitamin B9 and more Vitamin C than Raw Hyacinth Beans.
• Both Raw Hyacinth Beans as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hyacinth Beans vs Lentils:

• Raw Hyacinth Beans have 3.7 times more Calcium, 1.8 times more Copper, 6 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium, 82 times more Selenium, 3.5 times more Sodium and 2.8 times more Zinc than Raw Lentils.
• While Raw Lentils contain 1.3 times more Iron than Raw Hyacinth Beans.
• Both Raw Hyacinth Beans and Raw Lentils have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Hyacinth Beans have 1.6 times more Fat, 1.7 times more Omega 6 and 2.4 times more Fiber than Raw Lentils.
• Both Raw Hyacinth Beans and Raw Lentils have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Raw Hyacinth Beans as well as Raw Lentils have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.