Comparing Nutrients in 100 grams Hyacinth Beans VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Energy	12% 344kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	NA	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	15.5% 20g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	67.4% 25.6g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	42.7% 24g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13.7% 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	5.75% 23μg	45.3% 181μg	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	1.67% 1.5mg	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	0.73% 0.11mg	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

	Hyacinth Beans	Boiled Lentils	Recommended Dietary Allowance
Calcium	13% 130mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	28% 0.25mg	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	63.8% 5.1mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	67.4% 283mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	68.4% 1.57mg	21.5% 0.49mg	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	53% 372mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	36.3% 1235mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	1.9% 69.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth Beans VS Boiled Lentils per 100 g

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

Lets compare vitamin content per 100 grams of Hyacinth Beans vs Boiled Lentils:

• 100 grams of Hyacinth Beans have 6.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled Lentils.
• While 100 g of Boiled Lentils contain 7.9 times more Vitamin B9 than Raw Hyacinth Beans.
• Both Hyacinth Beans and Boiled Lentils provide similar amounts of Vitamin B6 per 100 grams.
• Both Raw Hyacinth Beans as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hyacinth Beans vs Boiled Lentils:

• 100 grams of Hyacinth Beans have 6.8 times more Calcium, 5.3 times more Copper, 1.5 times more Iron, 7.9 times more Magnesium, 3.2 times more Manganese, 2.1 times more Phosphorus, 3.3 times more Potassium, 2.9 times more Selenium and 7.3 times more Zinc than Boiled Lentils.
• 100 grams of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hyacinth Beans have 3 times more Energy, 5.2 times more Omega 6, 3 times more Carbohydrate, 3.2 times more Fiber and 2.6 times more Protein than Boiled Lentils.
• 100 grams of Boiled Lentils provide inadequate amounts of Omega 6