Comparing Nutrients in 100 grams Boiled Carrots VS Boiled Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Boiled Carrots	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	1.2% 35kcal	4.03% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.44% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	16% 20.7g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	1.36% 0.76g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	2.85% 0.037mg	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	3.5% 14μg	1% 4μg	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	4% 3.6mg	0% 0mg	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	6.87% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	3% 30mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	21% 0.48mg	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	4.3% 30mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.87% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled Hyacinth Beans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Boiled Hyacinth Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Boiled Hyacinth Beans:

• 100 grams of Boiled Carrots have more Vitamin A, 1.6 times more Vitamin B3, 4.1 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• While 100 g of Boiled Hyacinth Beans contain 4.1 times more Vitamin B1 and 1.4 times more Vitamin B5 than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Hyacinth Beans provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled and Drained Carrots as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Boiled Hyacinth Beans:

• 100 grams of Boiled Carrots have 8.3 times more Sodium and 1.3 times more Water than Boiled Hyacinth Beans.
• While 100 g of Boiled Hyacinth Beans contain 1.3 times more Calcium, 20.1 times more Copper, 13.5 times more Iron, 8.2 times more Magnesium, 3.1 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, 4 times more Selenium and 14.3 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Hyacinth Beans contain 3.3 times more Energy, 2.5 times more Carbohydrate and 10.7 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in 100 grams.