Comparing Nutrients in 1 pound 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	7.2% 209kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.047% 0.045g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.027% 0.005g	0.027% 0.005g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	61% 79g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	60% 43.5g	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	39.4% 15g	19% 7.26g	38g per day for Men 19-50 years
Protein	17% 9.53g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	27% 0.35mg	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	70.3% 281μg	14.7% 59μg	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	65% 58.5mg	20% 18mg	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	15.4% 2.3mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.4% 82μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	22.7% 227mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	70.6% 0.64mg	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	42% 3.36mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	12% 0.27mg	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	31.8% 222mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	57.2% 1946mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.8% 399g	9.56% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 1 lb.
• 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 1 lb.