Comparing Nutrients in 1 kilogram Boiled Hyacinth-Young beans VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Boiled Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	17.2% 500kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.059% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	134% 174g	130g per day for Men 19-50 years
Sugars	NA	132% 96g	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	42% 16g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	59.2% 0.77mg	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	118% 470μg	32.5% 130μg	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	56.7% 51mg	44.4% 40mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	41% 410mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	156% 1.4mg	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	95% 7.6mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	26% 0.6mg	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	70% 490mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	126% 4290mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.5% 869g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Hyacinth-Young beans vs Jerusalem-artichokes:

• Boiled and Drained Hyacinth-Young beans have 1.5 times more Vitamin B2, 3.6 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 3.6 times more Vitamin B1, 2.7 times more Vitamin B3, 7.5 times more Vitamin B5 and 3.3 times more Vitamin B6 than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Hyacinth-Young beans vs Jerusalem-artichokes:

• Boiled and Drained Hyacinth-Young beans have 2.9 times more Calcium, 2.5 times more Magnesium, 3.5 times more Manganese, 2.3 times more Selenium and 3.2 times more Zinc than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 2.9 times more Copper, 4.5 times more Iron, 1.6 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans and Raw Jerusalem-artichokes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Hyacinth-Young beans have 1.5 times more Protein than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.5 times more Energy and 1.9 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Jerusalem-artichokes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.