Comparing Nutrients in 5 ounces Boiled Hyacinth-Young beans VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Boiled Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	2.44% 71kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.015% 0.014g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	0.008% 0.001g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	18.8% 13.6g	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	NA	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.47% 4.2g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	8.4% 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	16.7% 66.6μg	4.6% 18.4μg	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	8.03% 7.23mg	6.3% 5.67mg	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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	5.8% 58mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	22% 0.2mg	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	13.5% 1.08mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	3.7% 0.085mg	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	9.92% 69.5mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Hyacinth-Young beans vs Jerusalem-artichokes:

• Boiled and Drained Hyacinth-Young beans have 1.5 times more Vitamin B2, 3.6 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 3.6 times more Vitamin B1, 2.7 times more Vitamin B3, 7.5 times more Vitamin B5 and 3.3 times more Vitamin B6 than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Hyacinth-Young beans vs Jerusalem-artichokes:

• Boiled and Drained Hyacinth-Young beans have 2.9 times more Calcium, 2.5 times more Magnesium, 3.5 times more Manganese, 2.3 times more Selenium and 3.2 times more Zinc than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 2.9 times more Copper, 4.5 times more Iron, 1.6 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans and Raw Jerusalem-artichokes have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Hyacinth-Young beans have 1.5 times more Protein than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.5 times more Energy and 1.9 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Jerusalem-artichokes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.