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

Weight per 300 calories

• Jerusalem-artichokes: 411g
• Boiled Hyacinth-Young beans: 600g

Jerusalem-artichokes have 1.5 times more energy per 100g than Boiled Hyacinth-Young beans. It has average energy density when compared to other foods. Boiled and Drained Hyacinth-Young beans having low energy density.

Which food has more nutrients per 300 calories - Jerusalem-artichokes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.042% 0.041g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	0.071% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	54.4% 39.5g	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	17.3% 6.58g	NA	38g per day for Men 19-50 years
Protein	14.7% 8.2g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.5% 0.82mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	10.6% 0.14mg	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	13.4% 53.4μg	70.5% 282μg	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	18.3% 16.4mg	34% 30.6mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	32% 0.29mg	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	175% 14mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	54.8% 1.26mg	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	45.8% 321mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	52% 1763mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	5.23% 2.88μg	17.5% 9.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	8.66% 321g	14% 521g	3700g per day for Men 19-50 years

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

• Raw Jerusalem-artichokes have 2.4 times more Vitamin B1, 1.9 times more Vitamin B3, 5.1 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain 10.2 times more Vitamin A, 2.1 times more Vitamin B2, 5.3 times more Vitamin B9 and 1.9 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 B12 and Vitamin D in 300 kcal.

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

• Raw Jerusalem-artichokes have 2 times more Copper and 3.1 times more Iron than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain 4.3 times more Calcium, 3.6 times more Magnesium, 5.1 times more Manganese, 3.3 times more Selenium, 4.6 times more Zinc and 1.6 times more Water than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Boiled and Drained Hyacinth-Young beans have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Jerusalem-artichokes have 1.3 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain more Omega 3 and 2.2 times more Protein than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Boiled and Drained Hyacinth-Young beans have similar amounts of Energy per 300 kcal.
• Both Raw Jerusalem-artichokes as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.