Comparing Nutrients in 14 ounces Broccoli Raab VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Broccoli Raab	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	3% 87.3kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0% 0g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	52.6% 38g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	23.5% 0.31mg	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	82.4% 329μg	13% 51.6μg	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	89% 80mg	17.6% 16mg	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	43% 6.43mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	43% 429mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	61.7% 0.56mg	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	106% 8.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	10.4% 0.24mg	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	41.4% 290mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.93% 367g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Jerusalem-artichokes per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Jerusalem-artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Jerusalem-artichokes:

• 14 ounces of Broccoli Raab have 131 times more Vitamin A, 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 6.4 times more Vitamin B9, 5.1 times more Vitamin C, 8.5 times more Vitamin E and 2240 times more Vitamin K than Jerusalem-artichokes.
• Both Broccoli Raab and Jerusalem-artichokes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Jerusalem-artichokes:

• 14 ounces of Broccoli Raab have 7.7 times more Calcium, 1.3 times more Magnesium, 6.6 times more Manganese, 8.3 times more Sodium and 6.4 times more Zinc than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 3.3 times more Copper, 1.6 times more Iron and 2.2 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Jerusalem-artichokes contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw Broccoli Raab as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have more Omega 3, 1.7 times more Fiber and 1.6 times more Protein than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 3.3 times more Energy, 6.1 times more Carbohydrate and 25.3 times more Sugars than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Jerusalem-artichokes provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 6 in 14 ounces.