Comparing Nutrients in 100 grams Boiled Lentils VS Boiled Hyacinth Beans

Macros Ratio

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

Macro Nutrients

	Boiled Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	4% 116kcal	4.03% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	1.44% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	16% 20.7g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	20.8% 7.9g	NA	38g per day for Men 19-50 years
Protein	16% 9g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	2.85% 0.037mg	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	45.3% 181μg	1% 4μg	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	1.67% 1.5mg	0% 0mg	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	0.73% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	1.9% 19mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	38% 0.34mg	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	41.6% 3.33mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	21% 0.48mg	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	25.7% 180mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	1.87% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils VS Boiled Hyacinth Beans per 100 g

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

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

• 100 grams of Boiled Lentils have 2 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6 and 45.3 times more Vitamin B9 than Boiled Hyacinth Beans.
• While 100 g of Boiled Hyacinth Beans contain 1.6 times more Vitamin B1 than Boiled Lentils.
• 100 grams of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9
• Both Boiled Lentils as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled Lentils have 1.5 times more Phosphorus than Boiled Hyacinth Beans.
• While 100 g of Boiled Hyacinth Beans contain 2.1 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium and 2.2 times more Zinc than Boiled Lentils.
• Both Boiled Lentils and Boiled Hyacinth Beans contain similar levels of Manganese, Potassium and Selenium per 100 grams.
• 100 grams of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• Both Boiled Lentils and Boiled Hyacinth Beans have similar amounts of macro-nutrients per 100 g
• Both Boiled Lentils and Boiled Hyacinth Beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• Both Boiled Lentils as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in 100 grams.