Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	3.15% 91kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	16.4% 21.3g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	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	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	19% 7.14g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	270% 2433μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	19.3% 2.9mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	25.8% 2.06mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	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	11.3% 79.4mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.97% 369g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Jerusalem-artichokes:

• Canned Carrots Solids and Liquids with Salt have 613 times more Vitamin A, 1.5 times more Vitamin B6, 3.8 times more Vitamin E and 98 times more Vitamin K than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 10.5 times more Vitamin B1, 2.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.9 times more Vitamin B5, 1.6 times more Vitamin B9 and 2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Jerusalem-artichokes:

• Canned Carrots Solids and Liquids with Salt have 2.2 times more Calcium, 7.5 times more Manganese, 60 times more Sodium and 2.4 times more Zinc than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.4 times more Copper, 6.5 times more Iron, 1.9 times more Magnesium, 3.9 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Jerusalem-artichokes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Jerusalem-artichokes contain 3.2 times more Energy, 3.2 times more Carbohydrate, 3.9 times more Sugars and 3.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Jerusalem-artichokes have similar amounts of Fiber per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Jerusalem-artichokes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.