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

Vitamins

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

Minerals

	Jerusalem-artichokes	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	23.7% 0.21mg	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	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	40.4% 0.93mg	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	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.4% 6.8μg	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	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	9.56% 354g	10.8% 399g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.