Comparing Nutrients in 1 kilogram Jerusalem-artichokes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Jerusalem-artichokes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	25% 730kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 174g	41% 53.5g	130g per day for Men 19-50 years
Sugars	132% 96g	20.3% 14.7g	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	42% 16g	79% 30g	38g per day for Men 19-50 years
Protein	35.7% 20g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	100% 1.3mg	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	32.5% 130μg	140% 560μg	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	44.4% 40mg	446% 401mg	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	12.7% 1.9mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	37.8% 0.34mg	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	425% 34mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	97% 2.23mg	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	111% 780mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	21% 780g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Jerusalem-artichokes vs Cooked Chopped Frozen Broccoli:

• Raw Jerusalem-artichokes have 3.6 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 4.3 times more Vitamin B9, 10 times more Vitamin C, 6.9 times more Vitamin E and 881 times more Vitamin K than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Jerusalem-artichokes vs Cooked Chopped Frozen Broccoli:

• Raw Jerusalem-artichokes have 4.1 times more Copper, 5.6 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 3 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.4 times more Calcium, 3.7 times more Manganese and 2.3 times more Zinc than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Boiled Chopped Frozen Broccoli have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Jerusalem-artichokes have 2.6 times more Energy, 3.3 times more Carbohydrate and 6.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 1.9 times more Fiber and 1.6 times more Protein than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.