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

Weight per 500 calories

• Jerusalem-artichokes: 685g
• Boiled Hyacinth-Young beans: 1000g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.071% 0.068g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.04% 0.007g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	70.8% 92g	130g per day for Men 19-50 years
Sugars	91% 65.8g	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	29% 11g	NA	38g per day for Men 19-50 years
Protein	24.5% 13.7g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0.76% 6.85μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.7mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	17.7% 0.23mg	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	22.3% 89μg	118% 470μg	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	30.4% 27.4mg	56.7% 51mg	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	8.68% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	9.6% 96mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	53.3% 0.48mg	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	291% 23.3mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	91% 2.1mg	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	76.3% 534mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	86.4% 2938mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.8μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.83% 27.4mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	14.4% 534g	23.5% 869g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.