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

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans with Salt	23%	5%	72%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Boiled Hyacinth-Young beans with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	1.72% 50kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.21% 0.2g	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	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.26% 0.045g	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	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	NA	2.63% 1g	38g per day for Men 19-50 years
Protein	5.27% 2.95g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.77% 0.088mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.77% 0.023mg	8.7% 0.11mg	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	6% 24μg	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	4.67% 4.2mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	6.9% 0.062mg	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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	10.7% 0.25mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth-Young beans with Salt VS Boiled Leeks 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 Leeks 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 Leeks with Salt:

• 100 grams of Boiled Hyacinth-Young beans with Salt have 2.2 times more Vitamin B1, 4.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled Leeks with Salt.
• While 100 g of Boiled and Drained Leeks with Salt contain 5.9 times more Vitamin A and 4.9 times more Vitamin B6 than Boiled and Drained Hyacinth-Young beans with Salt.
• 100 grams of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin A and Vitamin B6
• 100 grams of Boiled Leeks with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Hyacinth-Young beans with Salt have 1.4 times more Calcium, 3 times more Magnesium, 2.9 times more Phosphorus, 3 times more Potassium, 3.2 times more Selenium and 6.3 times more Zinc than Boiled Leeks with Salt.
• While 100 g of Boiled and Drained Leeks with Salt contain 1.3 times more Copper and 1.4 times more Iron than Boiled and Drained Hyacinth-Young beans with Salt.
• Both Boiled Hyacinth-Young beans with Salt and Boiled Leeks with Salt contain similar levels of Manganese, Sodium and Water per 100 grams.
• 100 grams of Boiled Leeks with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Hyacinth-Young beans with Salt have 1.2 times more Carbohydrate and 3.6 times more Protein than Boiled Leeks with Salt.
• While 100 g of Boiled and Drained Leeks with Salt contain 7.3 times more Omega 3 than Boiled and Drained Hyacinth-Young beans with Salt.
• 100 grams of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3
• 100 grams of Boiled Leeks with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Hyacinth-Young beans with Salt as well as Boiled and Drained Leeks with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.