Comparing Nutrients in 100 grams Boiled Hyacinth-Young beans with Salt VS Boiled Dishcloth Gourd with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans with Salt	23%	5%	72%
Boiled Dishcloth Gourd with Salt	4%	5%	91%

Macro Nutrients

	Boiled Hyacinth-Young beans with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Energy	1.72% 50kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.08% 9.2g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	7.13% 5.17g	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	NA	7.63% 2.9g	38g per day for Men 19-50 years
Protein	5.27% 2.95g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.77% 0.088mg	3.23% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.77% 0.023mg	7.6% 0.099mg	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	11.8% 47μg	3% 12μg	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	5.67% 5.1mg	6.33% 5.7mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	9.44% 0.085mg	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	9.5% 0.76mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	9.7% 0.22mg	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	7% 49mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	13.3% 453mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.28% 84.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth-Young beans with Salt VS Boiled Dishcloth Gourd with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Hyacinth-Young beans with Salt vs Boiled Dishcloth Gourd with Salt:

• 100 grams of Boiled Hyacinth-Young beans with Salt have 1.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.9 times more Vitamin B9 than Boiled Dishcloth Gourd with Salt.
• While 100 g of Boiled and Drained Dishcloth Gourd with Salt contain 9.5 times more Vitamin B5 and 4.3 times more Vitamin B6 than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Boiled Dishcloth Gourd with Salt provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• 100 grams of Boiled Dishcloth Gourd with Salt have insufficient amounts of Vitamin B3
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Dishcloth Gourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Hyacinth-Young beans with Salt vs Boiled Dishcloth Gourd with Salt:

• 100 grams of Boiled Hyacinth-Young beans with Salt have 4.6 times more Calcium, 2.1 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 8 times more Selenium and 2.2 times more Zinc than Boiled Dishcloth Gourd with Salt.
• While 100 g of Boiled and Drained Dishcloth Gourd with Salt contain 1.8 times more Copper and 1.7 times more Potassium than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Boiled Dishcloth Gourd with Salt contain similar levels of Manganese, Sodium and Water per 100 grams.
• 100 grams of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Hyacinth-Young beans with Salt have 4.5 times more Protein than Boiled Dishcloth Gourd with Salt.
• While 100 g of Boiled and Drained Dishcloth Gourd with Salt contain 1.5 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans with Salt.
• 100 grams of Boiled Dishcloth Gourd with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Dishcloth Gourd with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.