Comparing Nutrients in 300 calories Jerusalem-artichokes VS Jew's Ear

Weight per 300 calories

• Jerusalem-artichokes: 411g
• Jew's Ear: 1200g

Jerusalem-artichokes have 2.9 times more energy per 100g than Jew's Ear. It has average energy density when compared to other foods. Raw Jew's Ear having very low energy density.

Which food has more nutrients per 300 calories - Jerusalem-artichokes or Jew's Ear?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.042% 0.041g	0.49% 0.48g	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	0.024% 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	55% 71.7g	62.3% 81g	130g per day for Men 19-50 years
Sugars	54.4% 39.5g	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	17.3% 6.58g	NA	38g per day for Men 19-50 years
Protein	14.7% 8.2g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.5% 0.82mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	478% 24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	81.2% 1.06mg	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	57% 228μg	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	8% 7.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	19% 192mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	593% 5.34mg	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	175% 14mg	84% 6.72mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	52.7% 1.2mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	52% 1763mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	5.23% 2.88μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	8.66% 321g	30% 1111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jerusalem-artichokes vs Jew's Ear:

• Raw Jerusalem-artichokes have 6.4 times more Vitamin B3 and 2.3 times more Vitamin C than Raw Jew's Ear.
• While Raw Jew's Ear contains 9.9 times more Vitamin B2, 14.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Raw Jew's Ear have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Jerusalem-artichokes as well as Raw Jew's Ear have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Jerusalem-artichokes vs Jew's Ear:

• Raw Jerusalem-artichokes have 2.1 times more Iron, 1.9 times more Phosphorus and 3.4 times more Potassium than Raw Jew's Ear.
• While Raw Jew's Ear contains 3.3 times more Calcium, 9.3 times more Copper, 4.3 times more Magnesium, 4.9 times more Manganese, 46.3 times more Selenium, 6.6 times more Sodium, 16.1 times more Zinc and 3.5 times more Water than Raw Jerusalem-artichokes.

Comparison of macro-nutrients per 300 calories:

• Raw Jerusalem-artichokes have 1.4 times more Protein than Raw Jew's Ear.
• Both Raw Jerusalem-artichokes and Raw Jew's Ear have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Jerusalem-artichokes as well as Raw Jew's Ear have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.