Comparing Nutrients in 100 calories Hyacinth-Young beans VS Boiled Hyacinth-Young beans

Weight per 100 calories

• Hyacinth-Young beans: 217g
• Boiled Hyacinth-Young beans: 200g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Hyacinth-Young beans or Boiled Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Hyacinth-Young beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.013% 0.002g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	14% 18.4g	130g per day for Men 19-50 years
Sugars	12.2% 8.87g	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	19% 7.17g	NA	38g per day for Men 19-50 years
Protein	8.15% 4.57g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.07% 1.13mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	2.12% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	3.54% 0.046mg	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	33.7% 135μg	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	31% 28mg	11.3% 10mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.8% 39.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	11% 109mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	10.7% 0.096mg	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	20% 1.6mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	18.3% 0.42mg	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	15.2% 107mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.29% 4.35mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7.3% 0.8mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	5.16% 191g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Hyacinth-Young beans vs Boiled Hyacinth-Young beans:

• Raw Hyacinth-Young beans have 6.7 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Hyacinth-Young beans vs Boiled Hyacinth-Young beans:

• Raw Hyacinth-Young beans have 1.3 times more Calcium than Boiled and Drained Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Hyacinth-Young beans contain 1.3 times more Protein than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Boiled and Drained Hyacinth-Young beans have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.