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

Macros Ratio

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

Macro Nutrients

	Jerusalem-artichokes	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	25% 730kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	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	134% 174g	70.7% 92g	130g per day for Men 19-50 years
Sugars	132% 96g	56.3% 40.8g	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	42% 16g	87% 33g	38g per day for Men 19-50 years
Protein	35.7% 20g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	18.5% 0.24mg	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	32.5% 130μg	155% 620μg	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	44.4% 40mg	143% 129mg	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	12.7% 1.9mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	14% 140mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	52.2% 0.47mg	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	425% 34mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	89% 2.05mg	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	111% 780mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	21% 780g	23.7% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Jerusalem-artichokes VS Hyacinth-Young beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Jerusalem-artichokes versus 1 kg of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Jerusalem-artichokes has 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 Hyacinth-Young beans.
• While 1 kg of Raw Hyacinth-Young beans contains 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.
• 1 kilogram of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Jerusalem-artichokes as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Jerusalem-artichokes has 3 times more Copper, 4.6 times more Iron, 1.6 times more Phosphorus and 1.7 times more Potassium than Hyacinth-Young beans.
• While 1 kg of Raw Hyacinth-Young beans contains 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.
• Both Jerusalem-artichokes and Hyacinth-Young beans contain similar levels of Water per one kilogram.
• 1 kilogram of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Jerusalem-artichokes has 1.6 times more Energy, 1.9 times more Carbohydrate and 2.4 times more Sugars than Hyacinth-Young beans.
• While 1 kg of Raw Hyacinth-Young beans contains 2.1 times more Fiber than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Hyacinth-Young beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Hyacinth-Young beans provide inadequate amounts of Energy
• Both Raw Jerusalem-artichokes as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.