Comparing Nutrients in 100 grams White Gourd-flowered VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	White Gourd-flowered	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	0.48% 14kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.021% 0.02g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.006% 0.002g	0.28% 0.088g	32g per day for Men 19-50 years
Omega 3	NA	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.006% 0.001g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.6% 3.4g	7.07% 9.2g	130g per day for Men 19-50 years
Sugars	NA	5.63% 4.1g	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	1.3% 0.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	NA	4.78% 43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	7.08% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.04% 0.15mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	1.85% 0.024mg	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	1.5% 6μg	15.5% 62μg	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	11.2% 10mg	14.3% 13mg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	2.6% 26mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	2.9% 0.026mg	5.22% 0.047mg	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	2.5% 0.2mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	2.87% 0.066mg	8.9% 0.21mg	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	1.86% 13mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.37% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Hyacinth-Young beans per 100 g

Compare the macro and micronutrient content in 100 g of White Gourd-flowered versus 100 g of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of White Gourd-flowered vs Hyacinth-Young beans:

• 100 grams of White Gourd-flowered have 2.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Hyacinth-Young beans.
• While 100 g of Raw Hyacinth-Young beans contain 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 1.6 times more Vitamin B3, 10.3 times more Vitamin B9 and 1.3 times more Vitamin C than Raw White Gourd-flowered .
• 100 grams of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• 100 grams of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw White Gourd-flowered as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for White Gourd-flowered vs Hyacinth-Young beans:

• 100 grams of White Gourd-flowered have 1.9 times more Zinc than Hyacinth-Young beans.
• While 100 g of Raw Hyacinth-Young beans contain 1.9 times more Calcium, 1.8 times more Copper, 3.7 times more Iron, 3.6 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 1.7 times more Potassium and 7.5 times more Selenium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Hyacinth-Young beans contain similar levels of Water per 100 grams.
• 100 grams of White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Hyacinth-Young beans contain 2.7 times more Carbohydrate, 6.6 times more Fiber and 3.4 times more Protein than Raw White Gourd-flowered .
• 100 grams of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw White Gourd-flowered as well as Raw Hyacinth-Young beans provide inadequate amounts of Energy and Omega 6 in 100 grams.