Comparing Nutrients in 100 grams Boiled Hyacinth-Young beans VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Boiled Hyacinth-Young beans	Dried Pepeao	Recommended Dietary Allowance
Energy	1.72% 50kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	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	NA	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	62.3% 81g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	5.27% 2.95g	8.6% 4.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Dried Pepeao	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.77% 0.088mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	430% 21.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.77% 0.023mg	73% 0.95mg	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	40% 160μg	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	1.56% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Dried Pepeao	Recommended Dietary Allowance
Calcium	4.1% 41mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	563% 5.07mg	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	76.8% 6.14mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	50% 1.15mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	21% 708mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	82.4% 45.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	68.4% 7.5mg	11mg per day for Men 19-50 years
Water	2.35% 87g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Hyacinth-Young beans vs Dried Pepeao:

• Boiled and Drained Hyacinth-Young beans have 3.6 times more Vitamin C than Dried Pepeao.
• While Dried Pepeao contains 14.8 times more Vitamin B1, 4 times more Vitamin B2, 6.3 times more Vitamin B3, 405.7 times more Vitamin B5, 41.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans as well as Dried Pepeao have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Hyacinth-Young beans vs Dried Pepeao:

• Boiled and Drained Hyacinth-Young beans have 7.8 times more Water than Dried Pepeao.
• While Dried Pepeao contains 2.8 times more Calcium, 105.6 times more Copper, 8.1 times more Iron, 3.5 times more Magnesium, 5.5 times more Manganese, 2.4 times more Phosphorus, 2.7 times more Potassium, 28.3 times more Selenium, 35 times more Sodium and 19.8 times more Zinc than Boiled and Drained Hyacinth-Young beans.

Comparison of macro-nutrients per 100 grams:

• Dried Pepeao contains 6 times more Energy, 8.8 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans as well as Dried Pepeao have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.