Comparing Nutrients in 300 calories Jerusalem-artichokes VS Oranges with Peel

Weight per 300 calories

• Jerusalem-artichokes: 411g
• Oranges with Peel: 476g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Jerusalem-artichokes or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Jerusalem-artichokes	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.042% 0.041g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	1.23% 0.21g	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	56.8% 74g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.5% 0.82mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	30% 0.27mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	NA	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	52% 1763mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	5.23% 2.88μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	8.66% 321g	10.6% 392g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Jerusalem-artichokes or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Jerusalem-artichokes vs Oranges with Peel :

• 300 calories of Jerusalem-artichokes have 1.7 times more Vitamin B1 and 2.2 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 15.1 times more Vitamin A, 1.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 20.6 times more Vitamin C than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B5 per 300 calories.
• 300 calories of Jerusalem-artichokes have insufficient amounts of Vitamin A
• Both Raw Jerusalem-artichokes as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Jerusalem-artichokes vs Oranges with Peel :

• 300 calories of Jerusalem-artichokes have 2.1 times more Copper, 3.7 times more Iron, 3.1 times more Phosphorus and 1.9 times more Potassium than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 5.8 times more Calcium than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Oranges with Peel contain similar levels of Magnesium and Water per 300 calories.
• 300 calories of Jerusalem-artichokes lack sufficient amounts of Calcium and Selenium
• Both Raw Jerusalem-artichokes as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Jerusalem-artichokes have 1.3 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3.3 times more Fiber than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Jerusalem-artichokes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.