Comparing Nutrients in 100 calories Jerusalem-artichokes VS Boiled White Gourd-flowered

Weight per 100 calories

• Jerusalem-artichokes: 137g
• Boiled White Gourd-flowered: 667g

Jerusalem-artichokes have 4.9 times more energy per 100g than Boiled White Gourd-flowered . It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Jerusalem-artichokes or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Jerusalem-artichokes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.014% 0.014g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	19% 24.6g	130g per day for Men 19-50 years
Sugars	18% 13g	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	5.77% 2.2g	21% 8g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	0.15% 1.37μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	19.5% 0.25mg	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	4.45% 18μg	6.67% 26.7μg	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	6.1% 5.48mg	63% 56.7mg	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	1.74% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	1.9% 19mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	19.3% 0.17mg	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	58.2% 4.66mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	19% 0.44mg	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	15.3% 107mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.48mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	2.9% 107g	17% 635g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Boiled White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Jerusalem-artichokes or Boiled White Gourd-flowered ?

Lets compare vitamin content per 100 calories of Jerusalem-artichokes vs Boiled White Gourd-flowered :

• 100 calories of Jerusalem-artichokes have 1.4 times more Vitamin B1 than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 10.3 times more Vitamin C than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Jerusalem-artichokes vs Boiled White Gourd-flowered :

• 100 calories of Jerusalem-artichokes have 2.8 times more Iron and 1.2 times more Phosphorus than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 8.3 times more Calcium, 3.1 times more Magnesium, 5.4 times more Manganese, 1.9 times more Potassium, 1.4 times more Selenium, 28.4 times more Zinc and 5.9 times more Water than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Boiled White Gourd-flowered contain similar levels of Copper per 100 calories.
• 100 calories of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained White Gourd-flowered contain 3.7 times more Fiber and 1.5 times more Protein than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Jerusalem-artichokes as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 100 calories.