Comparing Nutrients in 300 calories Hyacinth-Young beans VS Jerusalem-artichokes

Weight per 300 calories

• Hyacinth-Young beans: 652g
• Jerusalem-artichokes: 411g

Raw Jerusalem-artichokes have 1.6 times more energy per unit of mass than Raw Hyacinth-Young beans, which is average in comparison to other foods. Hyacinth-Young beans having low energy density.

Which food has more nutrients per 300 calories - Hyacinth-Young beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.042% 0.041g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.038% 0.007g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	55% 71.7g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	54.4% 39.5g	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	56.6% 21.5g	17.3% 6.58g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	31% 280μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	68.5% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	24.3% 0.32mg	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	101% 404μg	13.4% 53.4μg	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	93% 84mg	18.3% 16.4mg	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	22% 3.33mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	32.6% 326mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	64% 0.58mg	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	60.3% 4.83mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	16.6% 70mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	10.7% 0.25mg	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	45.7% 320mg	45.8% 321mg	700mg per day for Men 19-50 years
Potassium	48.3% 1643mg	52% 1763mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	5.23% 2.88μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	15.5% 573g	8.66% 321g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hyacinth-Young beans vs Jerusalem-artichokes:

• Raw Hyacinth-Young beans have 68.2 times more Vitamin A, 2.4 times more Vitamin B2, 7.6 times more Vitamin B9, 5.1 times more Vitamin C, 4.3 times more Vitamin E and 287.2 times more Vitamin K than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 4.5 times more Vitamin B5 and 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 300 kcal.

Comparing minerals per 300 calories for Hyacinth-Young beans vs Jerusalem-artichokes:

• Raw Hyacinth-Young beans have 5.7 times more Calcium, 3.7 times more Magnesium, 5.4 times more Manganese, 3.4 times more Selenium, 4.9 times more Zinc and 1.8 times more Water than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.9 times more Copper and 2.9 times more Iron than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Raw Jerusalem-artichokes have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Hyacinth-Young beans have 3.3 times more Fiber and 1.7 times more Protein than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.5 times more Sugars than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Raw Jerusalem-artichokes have similar amounts of Energy and Carbohydrate per 300 kcal.
• 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 300 kcal.