Comparing Nutrients in 14 ounces Oranges with Peel VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Oranges with Peel	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	8.62% 250kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	NA	52.6% 38g	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	47% 18g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	23.5% 0.31mg	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	29.8% 119μg	13% 51.6μg	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	313% 282mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	61.7% 0.56mg	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	39.7% 3.18mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	12.5% 87.3mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	50% 1703mg	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	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.83% 327g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Jerusalem-artichokes per 14 oz

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

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Jerusalem-artichokes:

• 14 ounces of Oranges with Peel have 1.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 17.8 times more Vitamin C than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 2 times more Vitamin B1 and 2.6 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Jerusalem-artichokes provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• Both Raw Oranges with Peel as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Jerusalem-artichokes:

• 14 ounces of Oranges with Peel have 5 times more Calcium than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 2.5 times more Copper, 4.3 times more Iron, 3.5 times more Phosphorus and 2.2 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Jerusalem-artichokes contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 2.8 times more Fiber than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 1.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Jerusalem-artichokes offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both Raw Oranges with Peel as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.