Comparing Nutrients in 7 ounces Jerusalem-artichokes VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Jerusalem-artichokes	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	5% 145kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.02% 0.02g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	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	26.6% 34.6g	14% 18.2g	130g per day for Men 19-50 years
Sugars	26.3% 19g	11% 8.1g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	3.66% 0.048mg	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	30.8% 123μg	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	28.4% 25.6mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	10.4% 0.093mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	17.7% 0.41mg	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	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	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	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Jerusalem-artichokes VS Hyacinth-Young beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Jerusalem-artichokes versus 7 oz of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Jerusalem-artichokes have 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 Hyacinth-Young beans.
• While 7 oz of Raw Hyacinth-Young beans contain 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.
• 7 ounces of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Jerusalem-artichokes as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Jerusalem-artichokes have 3 times more Copper, 4.6 times more Iron, 1.6 times more Phosphorus and 1.7 times more Potassium than Hyacinth-Young beans.
• While 7 oz of Raw Hyacinth-Young beans contain 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.
• Both Jerusalem-artichokes and Hyacinth-Young beans contain similar levels of Water per seven ounces.
• 7 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jerusalem-artichokes have 1.6 times more Energy, 1.9 times more Carbohydrate and 2.4 times more Sugars than Hyacinth-Young beans.
• While 7 oz of Raw Hyacinth-Young beans contain 2.1 times more Fiber than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Hyacinth-Young beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Hyacinth-Young beans provide inadequate amounts of Energy
• Both Raw Jerusalem-artichokes as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.