Comparing Nutrients in 100 calories Jerusalem-artichokes VS Baked Red Potatoes

Weight per 100 calories

• Jerusalem-artichokes: 137g
• Baked Red Potatoes: 115g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Jerusalem-artichokes or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Jerusalem-artichokes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.014% 0.014g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	0.33% 0.056g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	18% 13g	2.27% 1.64g	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	0.7% 0.51g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	5.77% 2.2g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.15% 1.37μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	18.7% 0.24mg	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	7.76% 31μg	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	16% 14.5mg	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	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	22.2% 0.2mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	8.65% 0.2mg	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% 82.8mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	NA	55μg per day for Men 19-50 years
Sodium	0.37% 5.48mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Jerusalem-artichokes vs Baked Red Potatoes:

• Raw Jerusalem-artichokes have 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.8 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Vitamin B6, 1.7 times more Vitamin B9, 2.6 times more Vitamin C and 23.5 times more Vitamin K than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Jerusalem-artichokes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Jerusalem-artichokes vs Baked Red Potatoes:

• Raw Jerusalem-artichokes have 1.9 times more Calcium, 5.8 times more Iron, 1.3 times more Phosphorus and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Magnesium, 2.4 times more Manganese and 2.8 times more Zinc than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Baked Whole Red Potatoes have similar amounts of Copper and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Jerusalem-artichokes have 8 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3 than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Raw Jerusalem-artichokes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.