Comparing Nutrients in 100 grams Hyacinth Beans VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Hyacinth Beans	27%	4%	69%
Lentils	27%	3%	70%

Macro Nutrients

	Hyacinth Beans	Lentils	Recommended Dietary Allowance
Energy	12% 344kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	2.44% 0.41g	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	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.03g	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	0.37% 0.27g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	28% 10.7g	38g per day for Men 19-50 years
Protein	42.7% 24g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Hyacinth Beans	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	41.5% 0.54mg	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	120% 479μg	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	5% 4.5mg	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	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth Beans	Lentils	Recommended Dietary Allowance
Calcium	13% 130mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	83.8% 0.75mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	67.4% 283mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	68.4% 1.57mg	60.6% 1.4mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	36.3% 1235mg	20% 677mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.22% 8.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth Beans VS Lentils per 100 g

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

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

• 100 grams of Hyacinth Beans have 1.3 times more Vitamin B1 than Lentils.
• While 100 g of Raw Lentils contain 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3.5 times more Vitamin B6, 20.8 times more Vitamin B9 and more Vitamin C than Raw Hyacinth Beans.
• 100 grams of Hyacinth Beans have insufficient amounts of Vitamin C
• Both Raw Hyacinth Beans as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hyacinth Beans vs Lentils:

• 100 grams of Hyacinth Beans have 3.7 times more Calcium, 1.8 times more Copper, 6 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium, 82 times more Selenium and 2.8 times more Zinc than Lentils.
• While 100 g of Raw Lentils contain 1.3 times more Iron than Raw Hyacinth Beans.
• Both Hyacinth Beans and Lentils contain similar levels of Manganese per 100 grams.
• 100 grams of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hyacinth Beans have 1.7 times more Omega 6 and 2.4 times more Fiber than Lentils.
• Both Hyacinth Beans and Lentils offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.