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

Vitamins

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

Minerals

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

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

• Raw Jerusalem-artichokes have 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.
• While Boiled and Drained Hyacinth-Young beans contain 1.5 times more Vitamin B2, 3.6 times more Vitamin B9 and 1.3 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 A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Jerusalem-artichokes have 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.
• While Boiled and Drained Hyacinth-Young beans contain 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.
• Both Raw Jerusalem-artichokes and Boiled and Drained Hyacinth-Young beans have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Jerusalem-artichokes have 1.5 times more Energy and 1.9 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain 1.5 times more Protein than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.