Comparing Nutrients in 300 calories Jerusalem-artichokes VS Almonds

Weight per 300 calories

• Jerusalem-artichokes: 411g
• Almonds: 51.8g

Almonds have 7.9 times more energy per unit of mass than Raw Jerusalem-artichokes, which is very high in comparison to other foods. Jerusalem-artichokes having average energy density.

Which food has more nutrients per 300 calories - Jerusalem-artichokes or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Jerusalem-artichokes	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.042% 0.041g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	37.6% 6.4g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	54.4% 39.5g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	17.3% 6.58g	17% 6.48g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Almonds	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	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.4μg	5.7% 22.8μg	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	0% 0mg	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	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Almonds	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	59.4% 0.53mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	52% 1763mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	5.23% 2.88μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	8.66% 321g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jerusalem-artichokes vs Almonds:

• Raw Jerusalem-artichokes have 7.7 times more Vitamin B1, 2.8 times more Vitamin B3, 6.7 times more Vitamin B5, 4.5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.4 times more Vitamin B2 and 17 times more Vitamin E than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Jerusalem-artichokes vs Almonds:

• Raw Jerusalem-artichokes have 7.3 times more Iron, 1.3 times more Phosphorus, 4.6 times more Potassium, 1.4 times more Selenium and 140.3 times more Water than Almonds.
• While Almonds contain 2.4 times more Calcium, 2 times more Magnesium, 4.6 times more Manganese and 3.3 times more Zinc than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Jerusalem-artichokes have 6.4 times more Carbohydrate and 17.5 times more Sugars than Almonds.
• While Almonds contain 629.5 times more Fat, more Saturated Fat, 1553.8 times more Omega 6 and 1.3 times more Protein than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Jerusalem-artichokes as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.