Comparing Nutrients in 300 calories Boiled Hyacinth BeansVS Boiled Lentils

Weight per 300 calories

Boiled Hyacinth Beans

256g

Boiled Lentils

259g

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

Which food has more nutrients per 300 calories - Boiled Hyacinth Beans or Boiled Lentils?

Macros Ratio

Protein Fat Carbs

Boiled Hyacinth Beans

27%

69%

Boiled Lentils

30%

67%

300 kcal ▼

Macro Nutrients

Boiled Hyacinth Beansvs Boiled Lentils

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.53%1.5g

Fat

1%0.98g

1.5 gvs0.98 g

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

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0.79%0.25g

Saturated Fat

0.43%0.14g

0.25 gvs0.14 g

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

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Omega 3

6%0.096g

NA gvs0.096 g

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

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3.7%0.63g

Omega 6

2.1%0.35g

0.63 gvs0.35 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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41%53g

Carbohydrate

40%52g

53 gvs52 g

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

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Sugars

6.42%4.66g

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

NA gvs4.66 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

53.8%20.4g

NA gvs20.4 g

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

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37.3%21g

Protein

41.7%23.3g

21 gvs23.3 g

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

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Vitamins

Boiled Hyacinth Beansvs Boiled Lentils

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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57.7%0.69mg

Vitamin B1

36.4%0.44mg

Thiamine

0.69 mgvs0.44 mg

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

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7.3%0.095mg

Vitamin B2

14.5%0.19mg

Riboflavin

0.095 mgvs0.19 mg

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

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6.6%1.05mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

1.05 mgvs2.74 mg

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

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16.2%0.81mg

Vitamin B5

33%1.65mg

Pantothenic acid

0.81 mgvs1.65 mg

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

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7.3%0.095mg

Vitamin B6

35.4%0.46mg

Pyridoxine

0.095 mgvs0.46 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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2.56%10.3μg

Vitamin B9

117%468μg

Folates and Folic Acid

10.3 μgvs468 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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0%0mg

Vitamin C

4.3%3.88mg

Ascorbic acid

0 mgvs3.88 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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Vitamin E

1.9%0.28mg

Tocopherols and Tocotrienols

NA mgvs0.28 mg

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

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Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

NA μgvs4.4 μg

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

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Minerals

Boiled Hyacinth Beansvs Boiled Lentils

10.3%103mg

Calcium

4.9%49mg

103 mgvs49 mg

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

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97%0.87mg

Copper

72%0.65mg

0.87 mgvs0.65 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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147%11.7mg

Iron

108%8.6mg

11.7 mgvs8.6 mg

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

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50%210mg

Magnesium

22%93mg

210 mgvs93 mg

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

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53.7%1.24mg

Manganese

55.5%1.28mg

1.24 mgvs1.28 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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44%308mg

Phosphorus

66.5%466mg

308 mgvs466 mg

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

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25.4%864mg

Potassium

28%954mg

864 mgvs954 mg

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

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13%7.18μg

Selenium

13%7.24μg

7.18 μgvs7.24 μg

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

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1.2%18mg

Sodium

0.34%5.17mg

18 mgvs5.17 mg

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

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66.4%7.3mg

Zinc

30%3.3mg

7.3 mgvs3.3 mg

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

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4.8%177g

Water

4.87%180g

177 gvs180 g

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

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Lets compare vitamin content per 300 calories of Boiled Hyacinth Beans vs Boiled Lentils:

Boiled Hyacinth Beans have 1.6 times more Vitamin B1 than Boiled Lentils.
While Boiled Lentils contain 2 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 4.9 times more Vitamin B6, 45.6 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
Both Boiled Hyacinth Beans as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Hyacinth Beans vs Boiled Lentils:

Boiled Hyacinth Beans have 2.1 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium and 2.2 times more Zinc than Boiled Lentils.
While Boiled Lentils contain 1.5 times more Phosphorus than Boiled Hyacinth Beans.
Both Boiled Hyacinth Beans and Boiled Lentils have similar amounts of Manganese, Potassium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Hyacinth Beans have 1.8 times more Omega 6 than Boiled Lentils.
Both Boiled Hyacinth Beans and Boiled Lentils have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled Hyacinth Beans as well as Boiled Lentils have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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Compare Foods

Comparing Nutrients in 300 calories Boiled Hyacinth BeansVS Boiled Lentils

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Hyacinth Beans or Boiled Lentils?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: