Comparing Nutrients in 14 ounces Jerusalem-artichokes VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Jerusalem-artichokes	Dried Pepeao	Recommended Dietary Allowance
Energy	10% 290kcal	40.8% 1183kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	1.8% 1.75g	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	247% 322g	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	34% 19g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Dried Pepeao	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	273% 3.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	74.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	1707% 85.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	290% 3.77mg	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	159% 635μg	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	6.17% 5.56mg	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	45% 448mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	2236% 20mg	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	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	199% 4.57mg	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	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	50% 1703mg	82.6% 2810mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	271% 30mg	11mg per day for Men 19-50 years
Water	8.37% 310g	1.2% 44.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Jerusalem-artichokes vs Dried Pepeao:

• Raw Jerusalem-artichokes have 2.9 times more Vitamin C than Dried Pepeao.
• While Dried Pepeao contains 4.1 times more Vitamin B1, 5.8 times more Vitamin B2, 2.3 times more Vitamin B3, 54.2 times more Vitamin B5, 12.3 times more Vitamin B6 and 12.3 times more Vitamin B9 than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Dried Pepeao have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Jerusalem-artichokes vs Dried Pepeao:

• Raw Jerusalem-artichokes have 7 times more Water than Dried Pepeao.
• While Dried Pepeao contains 8.1 times more Calcium, 36.2 times more Copper, 1.8 times more Iron, 8.6 times more Magnesium, 19.2 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium, 64.7 times more Selenium, 17.5 times more Sodium and 62.7 times more Zinc than Raw Jerusalem-artichokes.

Comparison of macro-nutrients per 14 ounces:

• Dried Pepeao contains 4.1 times more Energy, 4.6 times more Carbohydrate and 2.4 times more Protein than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Dried Pepeao have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.