Comparing Nutrients in 14 ounces Jerusalem-artichokes VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Jerusalem-artichokes	Boiled Cauliflower	Recommended Dietary Allowance
Energy	10% 290kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	1.17% 0.2g	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	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	52.6% 38g	11.4% 8.26g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	14% 7.94g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	53% 0.69mg	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	43.7% 175μg	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	195% 176mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	7.94% 0.071mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	22.8% 0.52mg	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% 127mg	700mg per day for Men 19-50 years
Potassium	50% 1703mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Jerusalem-artichokes VS Boiled Cauliflower per 14 oz

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

Lets compare vitamin content per 14 ounces of Jerusalem-artichokes vs Boiled Cauliflower:

• 14 ounces of Jerusalem-artichokes have 4.8 times more Vitamin B1 and 3.2 times more Vitamin B3 than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9, 11.1 times more Vitamin C and 138 times more Vitamin K than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Boiled Cauliflower provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Jerusalem-artichokes have insufficient amounts of Vitamin K
• Both Raw Jerusalem-artichokes as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Jerusalem-artichokes have 7.8 times more Copper, 10.6 times more Iron, 1.9 times more Magnesium, 2.4 times more Phosphorus and 3 times more Potassium than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 2.2 times more Manganese than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Boiled Cauliflower contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Copper
• Both Raw Jerusalem-artichokes as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Jerusalem-artichokes have 3.2 times more Energy, 4.2 times more Carbohydrate and 4.6 times more Sugars than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain more Omega 3 and 1.4 times more Fiber than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Boiled Cauliflower offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Jerusalem-artichokes provide inadequate amounts of Omega 3
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Raw Jerusalem-artichokes as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 14 ounces.