Comparing Nutrients in 500 calories Hyacinth-Young beans VS Jerusalem-artichokes

Weight per 500 calories

• Hyacinth-Young beans: 1087g
• Jerusalem-artichokes: 685g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	0.071% 0.068g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.064% 0.011g	0.04% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	92% 119g	130g per day for Men 19-50 years
Sugars	61% 44.3g	91% 65.8g	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	94% 36g	29% 11g	38g per day for Men 19-50 years
Protein	40.8% 23g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	52% 467μg	0.76% 6.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.7% 0.84mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	54.4% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	40.6% 0.53mg	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	168% 674μg	22.3% 89μg	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	156% 140mg	30.4% 27.4mg	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	37% 5.54mg	8.68% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	164% 197μg	0.57% 0.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	54.3% 543mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	107% 0.96mg	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	101% 8.04mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	18% 0.41mg	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	76% 533mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	80.6% 2739mg	86.4% 2938mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	8.7% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	1.83% 27.4mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.02mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	26% 955g	14.4% 534g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.