Comparing Nutrients in 14 ounces Jerusalem-artichokes VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Energy	10% 290kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	NA	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	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	52.6% 38g	NA	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	NA	38g per day for Men 19-50 years
Protein	14% 7.94g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	158% 7.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	27% 0.35mg	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	19% 75.4μg	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	2.65% 2.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Jew's Ear	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	196% 1.77mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	17.4% 0.4mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	50% 1703mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.93% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Jerusalem-artichokes vs Jew's Ear:

• Raw Jerusalem-artichokes have 2.5 times more Vitamin B1, 18.6 times more Vitamin B3 and 6.7 times more Vitamin C than Raw Jew's Ear.
• While Raw Jew's Ear contains 3.4 times more Vitamin B2, 5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Raw Jew's Ear have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Jerusalem-artichokes as well as Raw Jew's Ear have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Jerusalem-artichokes vs Jew's Ear:

• Raw Jerusalem-artichokes have 6.1 times more Iron, 5.6 times more Phosphorus and 10 times more Potassium than Raw Jew's Ear.
• While Raw Jew's Ear contains 3.2 times more Copper, 1.5 times more Magnesium, 1.7 times more Manganese, 15.9 times more Selenium and 5.5 times more Zinc than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Raw Jew's Ear have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Jerusalem-artichokes have 2.9 times more Energy, 2.6 times more Carbohydrate and 4.2 times more Protein than Raw Jew's Ear.
• Both Raw Jerusalem-artichokes as well as Raw Jew's Ear have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.