Comparing Nutrients in 100 grams 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	1.6% 46kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.01% 0.01g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.006% 0.001g	0.006% 0.001g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.07% 9.2g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	13.2% 9.6g	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	8.7% 3.3g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	4.78% 43μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.08% 0.092mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	5.92% 0.077mg	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	15.5% 62μg	3.25% 13μg	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	14.3% 13mg	4.44% 4mg	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	3.4% 0.51mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	5% 50mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	5.22% 0.047mg	15.6% 0.14mg	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	9.25% 0.74mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.21mg	2.6% 0.06mg	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	7% 49mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.37% 88g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.