Comparing Nutrients in 14 ounces Jerusalem-artichokes VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Jerusalem-artichokes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10% 290kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69.2g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	52.6% 38g	8.05% 5.83g	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	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	14% 7.94g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	39.7% 0.52mg	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% 51.6μg	29.8% 119μg	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	17.6% 16mg	177% 159mg	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	5.03% 0.75mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	19% 0.17mg	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	169% 13.5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	56% 1.3mg	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	44.2% 310mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	50% 1703mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Jerusalem-artichokes VS Boiled Spears Frozen Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Jerusalem-artichokes vs Boiled Spears Frozen Broccoli:

• 14 ounces of Jerusalem-artichokes have 3.6 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 51 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9, 10 times more Vitamin C, 6.9 times more Vitamin E and 881 times more Vitamin K than Raw Jerusalem-artichokes.
• 14 ounces of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Jerusalem-artichokes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Jerusalem-artichokes vs Boiled Spears Frozen Broccoli:

• 14 ounces of Jerusalem-artichokes have 3.3 times more Copper, 5.6 times more Iron, 1.4 times more Phosphorus and 2.4 times more Potassium than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 3.6 times more Calcium, 5.4 times more Manganese, 2.7 times more Selenium and 2.5 times more Zinc than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Boiled Spears Frozen Broccoli contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Jerusalem-artichokes have 2.6 times more Energy, 3.3 times more Carbohydrate and 6.5 times more Sugars than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain more Omega 3, 1.9 times more Fiber and 1.6 times more Protein than Raw Jerusalem-artichokes.
• 14 ounces of Jerusalem-artichokes provide inadequate amounts of Omega 3
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Jerusalem-artichokes as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.