Comparing Nutrients in 14 ounces Hyacinth-Young beansVS Broccoli

Macros Ratio

Protein Fat Carbs

Hyacinth-Young beans

18%

78%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Hyacinth-Young beansvs Broccoli

6.3%183kcal

Energy

4.65%135kcal

183 kcalvs135 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.82%0.79g

Fat

1.5%1.47g

0.79 gvs1.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.35g

Saturated Fat

1.4%0.45g

0.35 gvs0.45 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.74%0.028g

Omega 3

15.6%0.25g

0.028 gvs0.25 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.023%0.004g

Omega 6

1.14%0.19g

0.004 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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28%36.5g

Carbohydrate

20.3%26.4g

36.5 gvs26.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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22.3%16g

Sugars

9.3%6.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

16 gvs6.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

3.72%2.7g

≤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]

NA gvs2.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.94g

NA gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.5%13g

Fiber

27%10.3g

13 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.33g

Protein

20%11g

8.33 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Hyacinth-Young beansvs Broccoli

19%171μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

171 μgvs123 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.5%0.31mg

Vitamin B1

23.5%0.28mg

Thiamine

0.31 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28%0.37mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.37 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.06mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

2.06 mgvs2.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.37%0.22mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

0.22 mgvs2.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.33%0.095mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.095 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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61.5%246μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

246 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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57%51mg

Vitamin C

393%354mg

Ascorbic acid

51 mgvs354 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.5%2.02mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

2.02 mgvs3.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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60%72μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

72 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Hyacinth-Young beansvs Broccoli

20%198mg

Calcium

18.7%187mg

198 mgvs187 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.7%0.19mg

Copper

21.6%0.19mg

0.19 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.7%2.94mg

Iron

36.2%2.9mg

2.94 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37.8%159mg

Magnesium

20%83.3mg

159 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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35.4%0.81mg

Manganese

36.2%0.83mg

0.81 mgvs0.83 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.8%194mg

Phosphorus

37.4%262mg

194 mgvs262 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.4%1000mg

Potassium

37%1254mg

1000 mgvs1254 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%5.95μg

Selenium

18%9.92μg

5.95 μgvs9.92 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg

Sodium

8.73%131mg

7.94 mgvs131 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.4%1.47mg

Zinc

14.8%1.63mg

1.47 mgvs1.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.43%349g

Water

9.58%354g

349 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Hyacinth-Young beans vs Broccoli:

Raw Hyacinth-Young beans have 1.4 times more Vitamin A than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Vitamin B2, 10.4 times more Vitamin B5, 7.3 times more Vitamin B6, 6.9 times more Vitamin C, 1.5 times more Vitamin E and 5.6 times more Vitamin K than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 14 oz.
Both Raw Hyacinth-Young beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hyacinth-Young beans vs Broccoli:

Raw Hyacinth-Young beans have 1.9 times more Magnesium than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium and 16.5 times more Sodium than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans and Raw Broccoli have similar amounts of Calcium, Copper, Iron, Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Hyacinth-Young beans have 1.4 times more Energy, 1.4 times more Carbohydrate, 2.4 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 9 times more Omega 3 and 1.3 times more Protein than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Hyacinth-Young beansVS Boiled Hyacinth-Young beansBroccoliVS Boiled Hyacinth-Young beansHyacinth-Young beansVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Hyacinth-Young beansVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: