Comparing Nutrients in 14 ounces Jerusalem-artichokes VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Jerusalem-artichokes	Frozen Carrots	Recommended Dietary Allowance
Energy	10% 290kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	5.77% 0.98g	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	24% 31.4g	130g per day for Men 19-50 years
Sugars	52.6% 38g	26% 19g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	34.5% 13g	38g per day for Men 19-50 years
Protein	14% 7.94g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	32.6% 0.29mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	29.5% 0.68mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	50% 1703mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Jerusalem-artichokes VS Frozen Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Jerusalem-artichokes vs Frozen Carrots:

• 14 ounces of Jerusalem-artichokes have 4.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 710 times more Vitamin A, 3 times more Vitamin E and 176 times more Vitamin K than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Frozen Carrots provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Jerusalem-artichokes as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Jerusalem-artichokes vs Frozen Carrots:

• 14 ounces of Jerusalem-artichokes have 1.9 times more Copper, 7.7 times more Iron, 1.4 times more Magnesium, 2.4 times more Phosphorus and 1.8 times more Potassium than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.6 times more Calcium, 2.9 times more Manganese, 17 times more Sodium and 2.8 times more Zinc than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Frozen Carrots contain similar levels of Water per 14 ounces.
• 14 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw Jerusalem-artichokes as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Jerusalem-artichokes have 2 times more Energy, 2.2 times more Carbohydrate, 2 times more Sugars and 2.6 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.1 times more Fiber than Raw Jerusalem-artichokes.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Jerusalem-artichokes as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.