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

Macros Ratio

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

Macro Nutrients

	Jerusalem-artichokes	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	11.4% 331kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.047% 0.045g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.027% 0.005g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	32% 41.7g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	19% 7.26g	NA	38g per day for Men 19-50 years
Protein	16% 9.07g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	8.03% 0.1mg	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	14.7% 59μg	53.3% 213μg	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	20% 18mg	25.7% 23mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	24% 0.22mg	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	193% 15.4mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	41.4% 0.95mg	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	50.5% 354mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	9.56% 354g	10.7% 394g	3700g per day for Men 19-50 years

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

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

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

• Raw Jerusalem-artichokes have 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.
• While Boiled and Drained Hyacinth-Young beans contain 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.
• Both Raw Jerusalem-artichokes and Boiled and Drained Hyacinth-Young beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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