Comparing Nutrients in 100 calories Jerusalem-artichokes VS Roasted Almonds

Weight per 100 calories

• Jerusalem-artichokes: 137g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 8.2 times more energy per unit of mass than Raw Jerusalem-artichokes, which is very high in comparison to other foods. Jerusalem-artichokes having average energy density.

Which food has more nutrients per 100 calories - Jerusalem-artichokes or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Jerusalem-artichokes	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.014% 0.014g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	12.7% 2.16g	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	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	18% 13g	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	5.77% 2.2g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Roasted Almonds	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	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	1.75% 0.023mg	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	2.3% 9.2μg	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	0% 0mg	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	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.9% 19mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	20.4% 0.18mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	16.2% 0.37mg	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	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.48mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Jerusalem-artichokes vs Roasted Almonds:

• Raw Jerusalem-artichokes have 21.3 times more Vitamin B1, 2.9 times more Vitamin B3, 10.1 times more Vitamin B5, 4.6 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Vitamin B2 and 15.4 times more Vitamin E than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Jerusalem-artichokes vs Roasted Almonds:

• Raw Jerusalem-artichokes have 7.5 times more Iron, 1.4 times more Phosphorus, 4.9 times more Potassium, 2.9 times more Selenium and 265.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Calcium, 2 times more Magnesium, 4.5 times more Manganese and 3.4 times more Zinc than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Dry Roasted Almonds have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Jerusalem-artichokes have 6.8 times more Carbohydrate, 16.2 times more Sugars and 1.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 641.4 times more Fat, more Saturated Fat, 1580.2 times more Omega 6 and 1.3 times more Protein than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Raw Jerusalem-artichokes as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.