Comparing Nutrients in 100 calories Jerusalem-artichokes VS Tomato Paste

Weight per 100 calories

• Jerusalem-artichokes: 137g
• Tomato Paste: 122g

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

Discover which food has more nutrients per 100 calories - Jerusalem-artichokes or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Jerusalem-artichokes	Tomato Paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.014% 0.014g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	1.1% 0.19g	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	17.7% 23g	130g per day for Men 19-50 years
Sugars	18% 13g	20.5% 15g	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	9.84% 7.13g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	5.77% 2.2g	13% 5g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.15% 1.37μg	10.3% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	20.3% 0.26mg	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	3.66% 14.6μg	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	29.7% 26.7mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Tomato Paste	Recommended Dietary Allowance
Calcium	1.9% 19mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	49.5% 0.45mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	12% 51.2mg	420mg per day for Men 19-50 years
Manganese	3.57% 0.082mg	16% 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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	36.4% 1237mg	3400mg per day for Men 19-50 years
Selenium	1.74% 0.96μg	11.8% 6.46μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.48mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.42% 89.6g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Tomato Paste Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Jerusalem-artichokes or Tomato Paste?

Lets compare vitamin content per 100 calories of Jerusalem-artichokes vs Tomato Paste:

• 100 calories of Jerusalem-artichokes have 3.7 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.2 times more Vitamin B9 than Tomato Paste.
• While 100 kcal of Canned Tomato Paste contain 67.7 times more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B6, 4.9 times more Vitamin C, 20.1 times more Vitamin E and 101.5 times more Vitamin K than Raw Jerusalem-artichokes.
• 100 calories of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Jerusalem-artichokes as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Jerusalem-artichokes vs Tomato Paste:

• 100 calories of Jerusalem-artichokes have 1.3 times more Iron than Tomato Paste.
• While 100 kcal of Canned Tomato Paste contain 2.3 times more Calcium, 2.3 times more Copper, 2.2 times more Magnesium, 4.5 times more Manganese, 2.1 times more Potassium, 6.7 times more Selenium, 13.1 times more Sodium and 4.7 times more Zinc than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Tomato Paste contain similar levels of Phosphorus and Water 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 Canned Tomato Paste contain 2.3 times more Fiber and 1.9 times more Protein than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• Both Raw Jerusalem-artichokes as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.