Comparing Nutrients in 7 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	3.42% 99kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.02% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	NA	26.3% 19g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	11.8% 0.15mg	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	23.3% 93μg	6.45% 25.8μg	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	11.2% 10mg	8.8% 7.94mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	31% 0.28mg	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	19% 1.5mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	5.18% 0.12mg	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	14% 97mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.66% 172g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.