Comparing Nutrients in 100 calories Jerusalem-artichokes VS Jew's Ear

Weight per 100 calories

• Jerusalem-artichokes: 137g
• Jew's Ear: 400g

Jerusalem-artichokes have 2.9 times more energy per 100g than Jew's Ear. It has average energy density when compared to other foods. Raw Jew's Ear having very low energy density.

Which food has more nutrients per 100 calories - Jerusalem-artichokes or Jew's Ear?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.014% 0.014g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	NA	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	NA	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	20.8% 27g	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	NA	38g per day for Men 19-50 years
Protein	4.9% 2.74g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Vitamin A	0.15% 1.37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	62.8% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	159% 7.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	27% 0.35mg	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	19% 76μg	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	2.67% 2.4mg	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	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	Jew's Ear	Recommended Dietary Allowance
Calcium	1.9% 19mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	198% 1.78mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	17.6% 0.4mg	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	8% 56mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	80.7% 44.4μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.48mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	2.9% 107g	10% 370g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Jerusalem-artichokes vs Jew's Ear:

• Raw Jerusalem-artichokes have 6.4 times more Vitamin B3 and 2.3 times more Vitamin C than Raw Jew's Ear.
• While Raw Jew's Ear contains 9.9 times more Vitamin B2, 14.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Raw Jew's Ear have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Jerusalem-artichokes as well as Raw Jew's Ear have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Jerusalem-artichokes vs Jew's Ear:

• Raw Jerusalem-artichokes have 2.1 times more Iron, 1.9 times more Phosphorus and 3.4 times more Potassium than Raw Jew's Ear.
• While Raw Jew's Ear contains 3.3 times more Calcium, 9.3 times more Copper, 4.3 times more Magnesium, 4.9 times more Manganese, 46.3 times more Selenium, 6.6 times more Sodium, 16.1 times more Zinc and 3.5 times more Water than Raw Jerusalem-artichokes.

Comparison of macro-nutrients per 100 calories:

• Raw Jerusalem-artichokes have 1.4 times more Protein than Raw Jew's Ear.
• Both Raw Jerusalem-artichokes and Raw Jew's Ear have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Jerusalem-artichokes as well as Raw Jew's Ear have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.