Comparing Nutrients in 100 calories Hyacinth-Young beans VS Jerusalem-artichokes

Weight per 100 calories

• Hyacinth-Young beans: 217g
• Jerusalem-artichokes: 137g

Raw Jerusalem-artichokes have 1.6 times more energy per unit of mass than Raw Hyacinth-Young beans, which is average in comparison to other foods. Hyacinth-Young beans having low energy density.

Which food has more nutrients per 100 calories - Hyacinth-Young beans or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	0.014% 0.014g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.013% 0.002g	0.008% 0.001g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	18.4% 24g	130g per day for Men 19-50 years
Sugars	12.2% 8.87g	18% 13g	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	19% 7.17g	5.77% 2.2g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	0.15% 1.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.07% 1.13mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	8.1% 0.11mg	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	33.7% 135μg	4.45% 18μg	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	31% 28mg	6.1% 5.48mg	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	7.4% 1.1mg	1.74% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.8% 39.3μg	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	11% 109mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	21.3% 0.19mg	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	20% 1.6mg	58.2% 4.66mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	3.57% 0.082mg	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	15.2% 107mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	17.3% 588mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	1.74% 0.96μg	55μg per day for Men 19-50 years
Sodium	0.29% 4.35mg	0.37% 5.48mg	1500mg per day for Men 19-50 years
Zinc	7.3% 0.8mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	5.16% 191g	2.9% 107g	3700g per day for Men 19-50 years

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

• Raw Hyacinth-Young beans have 68.2 times more Vitamin A, 2.4 times more Vitamin B2, 7.6 times more Vitamin B9, 5.1 times more Vitamin C, 4.3 times more Vitamin E and 287.2 times more Vitamin K than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 4.5 times more Vitamin B5 and 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 kcal.

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

• Raw Hyacinth-Young beans have 5.7 times more Calcium, 3.7 times more Magnesium, 5.4 times more Manganese, 3.4 times more Selenium, 4.9 times more Zinc and 1.8 times more Water than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.9 times more Copper and 2.9 times more Iron than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Raw Jerusalem-artichokes have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Hyacinth-Young beans have 3.3 times more Fiber and 1.7 times more Protein than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.5 times more Sugars than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Raw Jerusalem-artichokes have similar amounts of Energy and Carbohydrate per 100 kcal.
• 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 kcal.