Comparing Nutrients in 100 calories Boiled Hyacinth Beans with Salt VS Boiled Lentils with Salt

Weight per 100 calories

• Boiled Hyacinth Beans with Salt: 85.5g
• Boiled Lentils with Salt: 87.7g

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

Which food has more nutrients per 100 calories - Boiled Hyacinth Beans with Salt or Boiled Lentils with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth Beans with Salt	27%	4%	69%
Boiled Lentils with Salt	31%	3%	66%

Macro Nutrients

	Boiled Hyacinth Beans with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.085g	0.15% 0.046g	32g per day for Men 19-50 years
Omega 3	NA	2.03% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	2.18% 1.58g	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	18.2% 6.93g	38g per day for Men 19-50 years
Protein	12.4% 6.96g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.2% 0.23mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.43% 0.032mg	4.93% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.43% 0.032mg	12% 0.16mg	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	0.85% 3.4μg	39.7% 159μg	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	1.46% 1.3mg	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	0.64% 0.096mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.24% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth Beans with Salt	Boiled Lentils with Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.67% 16.7mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	24.5% 0.22mg	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	49% 3.9mg	36.5% 2.92mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	7.5% 31.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	19% 0.43mg	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	14.7% 103mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	8.47% 288mg	9.52% 324mg	3400mg per day for Men 19-50 years
Selenium	4.35% 2.4μg	4.47% 2.46μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	14% 209mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.65% 61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Hyacinth Beans with Salt vs Boiled Lentils with Salt:

• Boiled Hyacinth Beans with Salt have 1.6 times more Vitamin B1 than Boiled Lentils with Salt.
• While Boiled Lentils with Salt contain 2 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 4.9 times more Vitamin B6, 46.4 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt as well as Boiled Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Hyacinth Beans with Salt vs Boiled Lentils with Salt:

• Boiled Hyacinth Beans with Salt have 2.1 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium and 2.2 times more Zinc than Boiled Lentils with Salt.
• While Boiled Lentils with Salt contain 1.5 times more Phosphorus than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Boiled Lentils with Salt have similar amounts of Manganese, Potassium, Selenium, Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Hyacinth Beans with Salt have 1.7 times more Omega 6 than Boiled Lentils with Salt.
• Both Boiled Hyacinth Beans with Salt and Boiled Lentils with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled Hyacinth Beans with Salt as well as Boiled Lentils with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.