Comparing Nutrients in 100 grams Boiled Hyacinth Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth Beans	27%	4%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Hyacinth Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.03% 117kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.25g	0.22% 0.037g	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	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	14.5% 8.14g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	13.5% 0.18mg	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	23.5% 94μg	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	76% 68.3mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4% 40mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	4% 0.036mg	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	57.3% 4.6mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	11% 0.26mg	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	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	1.87% 69g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth Beans VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Hyacinth Beans versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Hyacinth Beans vs Frozen Broccoli Spears:

• 100 grams of Boiled Hyacinth Beans have 3.8 times more Vitamin B1 and 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain more Vitamin A, 3.1 times more Vitamin B2, 4.7 times more Vitamin B6, 23.5 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• Both Boiled Hyacinth Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled Hyacinth Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Hyacinth Beans vs Frozen Broccoli Spears:

• 100 grams of Boiled Hyacinth Beans have 9.5 times more Copper, 6.4 times more Iron, 5.1 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 8.4 times more Zinc than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 1.3 times more Water than Boiled Hyacinth Beans.
• Both Boiled Hyacinth Beans and Frozen Broccoli Spears contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Hyacinth Beans have 4 times more Energy, 3.9 times more Carbohydrate and 2.7 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Hyacinth Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 grams.