Comparing Nutrients in 14 ounces Hyacinth-Young beans VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	6.3% 183kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	22.3% 16g	52.6% 38g	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	34.5% 13g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	15% 8.33g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	19% 171μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	23.5% 0.31mg	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	61.5% 246μg	13% 51.6μg	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	57% 51mg	17.6% 16mg	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	13.5% 2.02mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	20% 198mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	61.7% 0.56mg	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	36.7% 2.94mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	10.4% 0.24mg	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	27.8% 194mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.43% 349g	8.37% 310g	3700g per day for Men 19-50 years

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

• Raw Hyacinth-Young beans have 43 times more Vitamin A, 1.5 times more Vitamin B2, 4.8 times more Vitamin B9, 3.2 times more Vitamin C, 2.7 times more Vitamin E and 181 times more Vitamin K than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 2.6 times more Vitamin B1, 2.5 times more Vitamin B3, 7.2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Hyacinth-Young beans have 3.6 times more Calcium, 2.4 times more Magnesium, 3.4 times more Manganese, 2.1 times more Selenium and 3.1 times more Zinc than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 3 times more Copper, 4.6 times more Iron, 1.6 times more Phosphorus and 1.7 times more Potassium than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Raw Jerusalem-artichokes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Hyacinth-Young beans have 2.1 times more Fiber than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.6 times more Energy, 1.9 times more Carbohydrate and 2.4 times more Sugars than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Raw Jerusalem-artichokes have similar amounts of Protein per 14 oz.
• Both Raw Hyacinth-Young beans as well as Raw Jerusalem-artichokes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.