Comparing Nutrients in 100 grams Boiled Hyacinth Beans with Salt VS Boiled Common Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth Beans with Salt	27%	4%	69%
Boiled Common Cowpeas with Salt	26%	4%	70%

Macro Nutrients

	Boiled Hyacinth Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Energy	4.03% 117kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.25g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	16% 20.8g	130g per day for Men 19-50 years
Sugars	NA	4.55% 3.3g	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	17% 6.5g	38g per day for Men 19-50 years
Protein	14.5% 8.14g	14% 7.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	7.7% 0.1mg	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% 4μg	52% 208μg	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	0% 0mg	0.44% 0.4mg	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	1.87% 0.28mg	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 Beans with Salt	Boiled Common Cowpeas with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	29.8% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.075% 3μg	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	57.3% 4.6mg	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	20.7% 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	17% 120mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	8.18% 278mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	1.87% 69g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth Beans with Salt VS Boiled Common Cowpeas with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Hyacinth Beans with Salt vs Boiled Common Cowpeas with Salt:

• 100 grams of Boiled Hyacinth Beans with Salt have 1.3 times more Vitamin B1 than Boiled Common Cowpeas with Salt.
• While 100 g of Boiled Common Cowpeas with Salt contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 52 times more Vitamin B9 than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Boiled Hyacinth Beans with Salt have insufficient amounts of Vitamin B9
• Both Boiled Hyacinth Beans with Salt as well as Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Hyacinth Beans with Salt vs Boiled Common Cowpeas with Salt:

• 100 grams of Boiled Hyacinth Beans with Salt have 1.7 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.2 times more Potassium and 2.2 times more Zinc than Boiled Common Cowpeas with Salt.
• While 100 g of Boiled Common Cowpeas with Salt contain 1.3 times more Phosphorus than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt contain similar levels of Manganese, Selenium and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt have similar amounts of macro-nutrients per 100 g
• Both Boiled Hyacinth Beans with Salt and Boiled Common Cowpeas with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• Both Boiled Hyacinth Beans with Salt as well as Boiled Common Cowpeas with Salt provide inadequate amounts of Omega 6 in 100 grams.