Comparing Nutrients in 100 calories Dried Pepeao VS Jerusalem-artichokes

Weight per 100 calories

• Dried Pepeao: 33.6g
• Jerusalem-artichokes: 137g

Dried Pepeao has 4.1 times more energy per 100g than Jerusalem-artichokes. It has high energy density when compared to other foods. Raw Jerusalem-artichokes having average energy density.

Discover which food has more nutrients per 100 calories - Dried Pepeao or Jerusalem-artichokes?

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Dried Pepeao	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.014% 0.014g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.008% 0.001g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	18.4% 24g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	NA	5.77% 2.2g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.15% 1.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	8.1% 0.11mg	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	13.4% 53.7μg	4.45% 18μg	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	0.52% 0.47mg	6.1% 5.48mg	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	NA	1.74% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	3.8% 38mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	21.3% 0.19mg	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	25.8% 2.06mg	58.2% 4.66mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	16.8% 0.39mg	3.57% 0.082mg	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	5.56% 39mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	17.3% 588mg	3400mg per day for Men 19-50 years
Selenium	27.6% 15.2μg	1.74% 0.96μg	55μg per day for Men 19-50 years
Sodium	1.57% 23.5mg	0.37% 5.48mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	0.1% 3.74g	2.9% 107g	3700g per day for Men 19-50 years

Dried Pepeao VS Jerusalem-artichokes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dried Pepeao or Jerusalem-artichokes?

Lets compare vitamin content per 100 calories of Dried Pepeao vs Jerusalem-artichokes:

• 100 calories of Dried Pepeao have 1.4 times more Vitamin B2, 13.3 times more Vitamin B5, 3 times more Vitamin B6 and 3 times more Vitamin B9 than Jerusalem-artichokes.
• While 100 kcal of Raw Jerusalem-artichokes contain 1.8 times more Vitamin B3 and 11.7 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao and Jerusalem-artichokes provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Dried Pepeao have insufficient amounts of Vitamin C
• Both Dried Pepeao as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dried Pepeao vs Jerusalem-artichokes:

• 100 calories of Dried Pepeao have 2 times more Calcium, 8.9 times more Copper, 2.1 times more Magnesium, 4.7 times more Manganese, 15.9 times more Selenium and 15.4 times more Zinc than Jerusalem-artichokes.
• While 100 kcal of Raw Jerusalem-artichokes contain 2.3 times more Iron, 2.7 times more Phosphorus, 2.5 times more Potassium and 28.6 times more Water than Dried Pepeao.
• 100 calories of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Jerusalem-artichokes contain 1.7 times more Protein than Dried Pepeao.
• Both Dried Pepeao and Jerusalem-artichokes offer comparable quantities of Energy and Carbohydrate per 100 calories.