Comparing Nutrients in 14 ounces Cauliflower VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Cauliflower	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	3.42% 99kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	15% 19.7g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	56.6% 226μg	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	213% 191mg	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	2.1% 0.32mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	61.7% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	21% 1.67mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	25% 175mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.88% 365g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Jerusalem-artichokes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower 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 Cauliflower vs Jerusalem-artichokes:

• 14 ounces of Cauliflower have 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 4.4 times more Vitamin B9, 12.1 times more Vitamin C and 155 times more Vitamin K than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 4 times more Vitamin B1 and 2.6 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Jerusalem-artichokes provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Jerusalem-artichokes have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Jerusalem-artichokes:

• 14 ounces of Cauliflower have 1.6 times more Calcium, 2.6 times more Manganese, 7.5 times more Sodium and 2.3 times more Zinc than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 3.6 times more Copper, 8.1 times more Iron, 1.8 times more Phosphorus and 1.4 times more Potassium than Raw Cauliflower.
• Both Cauliflower and Jerusalem-artichokes contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw Cauliflower as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 1.3 times more Fiber than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 2.9 times more Energy, 3.5 times more Carbohydrate and 5 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Jerusalem-artichokes offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.