Comparing Nutrients in 300 calories Jerusalem-artichokes VS Cooked Broccoli Raab

Weight per 300 calories

• Jerusalem-artichokes: 411g
• Cooked Broccoli Raab: 1200g

Jerusalem-artichokes have 2.9 times more energy per 100g than Cooked Broccoli Raab. It has average energy density when compared to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Jerusalem-artichokes or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Jerusalem-artichokes	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.042% 0.041g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	0% 0g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	54.4% 39.5g	10.3% 7.44g	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	3.97% 2.88g	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	% 2.76g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	17.3% 6.58g	88.4% 33.6g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	303% 2724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.5% 0.82mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	108% 5.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	203% 2.64mg	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	13.4% 53.4μg	213% 852μg	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	18.3% 16.4mg	493% 444mg	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	5.2% 0.78mg	202% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	2560% 3072μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	142% 1416mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	100% 0.9mg	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	175% 14mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	198% 4.56mg	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	45.8% 321mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	52% 1763mg	121% 4116mg	3400mg per day for Men 19-50 years
Selenium	5.23% 2.88μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	45% 672mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	8.66% 321g	29.6% 1097g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Cooked Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Jerusalem-artichokes or Cooked Broccoli Raab?

Lets compare vitamin content per 300 calories of Jerusalem-artichokes vs Cooked Broccoli Raab:

• 300 kcal of Cooked Broccoli Raab contain 662.8 times more Vitamin A, 2.5 times more Vitamin B1, 6.8 times more Vitamin B2, 4.5 times more Vitamin B3, 3.3 times more Vitamin B5, 8.3 times more Vitamin B6, 15.9 times more Vitamin B9, 27 times more Vitamin C, 38.9 times more Vitamin E and 7475.2 times more Vitamin K than Raw Jerusalem-artichokes.
• 300 calories of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Jerusalem-artichokes as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Jerusalem-artichokes vs Cooked Broccoli Raab:

• 300 kcal of Cooked Broccoli Raab contain 24.6 times more Calcium, 1.6 times more Copper, 4.6 times more Magnesium, 18.5 times more Manganese, 3.1 times more Phosphorus, 2.3 times more Potassium, 5.4 times more Selenium, 40.9 times more Sodium, 13.1 times more Zinc and 3.4 times more Water than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Cooked Broccoli Raab contain similar levels of Iron per 300 calories.
• 300 calories of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Jerusalem-artichokes have 1.9 times more Carbohydrate and 5.3 times more Sugars than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 151.8 times more Fat, more Omega 3, 5.1 times more Fiber and 5.6 times more Protein than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Cooked Broccoli Raab offer comparable quantities of Energy per 300 calories.
• 300 calories of Jerusalem-artichokes provide inadequate amounts of Omega 3
• Both Raw Jerusalem-artichokes as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.