Comparing Nutrients in 100 calories Jerusalem-artichokes VS Sunflower Seeds

Weight per 100 calories

• Jerusalem-artichokes: 137g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 8 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 Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Jerusalem-artichokes	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.014% 0.014g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	23.2% 3.95g	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	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	18% 13g	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	5.77% 2.2g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.15% 1.37μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	17.7% 0.23mg	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	9.7% 39μg	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	0.27% 0.24mg	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	40% 6.02mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	34.2% 0.31mg	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	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	14.5% 0.33mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.48mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Jerusalem-artichokes vs Sunflower Seeds:

• Raw Jerusalem-artichokes have 1.4 times more Vitamin B2, 1.2 times more Vitamin B3, 2.8 times more Vitamin B5 and 22.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 23.1 times more Vitamin E than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Jerusalem-artichokes as well as Dried Sunflower Seed Kernels 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 Sunflower Seeds:

• Raw Jerusalem-artichokes have 1.4 times more Calcium, 5.2 times more Iron, 5.3 times more Potassium and 131.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Copper, 2.4 times more Magnesium, 4.1 times more Manganese, 9.5 times more Selenium and 5.2 times more Zinc than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Jerusalem-artichokes have 7 times more Carbohydrate, 29.3 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 643.3 times more Fat, more Saturated Fat, 2881.3 times more Omega 6 and 1.3 times more Protein than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Raw Jerusalem-artichokes as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.