Comparing Nutrients in 7 ounces Hyacinth-Young beans VS 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	3.15% 91kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.02% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	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% 18.2g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	17.2% 6.55g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	30.8% 123μg	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	28.4% 25.6mg	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	6.75% 1mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	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	18.4% 1.47mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	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	14.7% 500mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	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	6.68% 0.73mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hyacinth-Young beans vs Jerusalem-artichokes:

• Raw Hyacinth-Young beans have 43 times more Vitamin A, 1.5 times more Vitamin B2, 4.8 times more Vitamin B9, 3.2 times more Vitamin C, 2.7 times more Vitamin E and 181 times more Vitamin K than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 2.6 times more Vitamin B1, 2.5 times more Vitamin B3, 7.2 times more Vitamin B5 and 3.2 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 7 oz.

Comparing minerals per 7 ounces for Hyacinth-Young beans vs Jerusalem-artichokes:

• Raw Hyacinth-Young beans have 3.6 times more Calcium, 2.4 times more Magnesium, 3.4 times more Manganese, 2.1 times more Selenium and 3.1 times more Zinc than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 3 times more Copper, 4.6 times more Iron, 1.6 times more Phosphorus and 1.7 times more Potassium than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Raw Jerusalem-artichokes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Hyacinth-Young beans have 2.1 times more Fiber than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.6 times more Energy, 1.9 times more Carbohydrate and 2.4 times more Sugars than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Raw Jerusalem-artichokes have similar amounts of Protein per 7 oz.
• 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 7 oz.