Comparing Nutrients in 1 kilogram Jerusalem-artichokes VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Jerusalem-artichokes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	25% 730kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	2.18% 0.37g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14% 140mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21% 780g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Jerusalem-artichokes VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Jerusalem-artichokes versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Jerusalem-artichokes has 2.8 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 57 times more Vitamin A, 1.9 times more Vitamin B2, 2.3 times more Vitamin B6, 7.2 times more Vitamin B9, 17.1 times more Vitamin C, 7.1 times more Vitamin E and 1014 times more Vitamin K than Raw Jerusalem-artichokes.
• 1 kilogram of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Jerusalem-artichokes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Jerusalem-artichokes has 3.9 times more Copper, 4.7 times more Iron, 1.3 times more Phosphorus and 1.7 times more Potassium than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.9 times more Calcium, 4.3 times more Manganese, 2.7 times more Selenium and 2.8 times more Zinc than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Frozen Broccoli Spears contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Jerusalem-artichokes has 2.5 times more Energy, 3.3 times more Carbohydrate and 6.5 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Omega 3, 1.9 times more Fiber and 1.5 times more Protein than Raw Jerusalem-artichokes.
• 1 kilogram of Jerusalem-artichokes provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Jerusalem-artichokes as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.