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

Vitamins

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

Minerals

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

Nutrient Comparison: Jerusalem-artichokes VS Hyacinth-Young beans per 100 g

Compare the macro and micronutrient content in 100 g of Jerusalem-artichokes versus 100 g of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Jerusalem-artichokes vs Hyacinth-Young beans:

• 100 grams 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 100 g 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.
• 100 grams of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Jerusalem-artichokes vs Hyacinth-Young beans:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.