Comparing Nutrients in 300 calories Jerusalem-artichokes VS Dried Pepeao

Weight per 300 calories

• Jerusalem-artichokes: 411g
• Dried Pepeao: 101g

Dried Pepeao has 4.1 times more energy per unit of mass than Raw Jerusalem-artichokes, which is high in comparison to other foods. Jerusalem-artichokes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Jerusalem-artichokes	Dried Pepeao	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.042% 0.041g	0.46% 0.44g	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	62.7% 81.6g	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	8.66% 4.85g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Dried Pepeao	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	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	19% 3.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	433% 21.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	73.6% 0.96mg	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	40.3% 161μg	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	1.57% 1.4mg	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	567% 5.1mg	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	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	50.4% 1.16mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	52% 1763mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	5.23% 2.88μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	4.7% 70.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	69% 7.57mg	11mg per day for Men 19-50 years
Water	8.66% 321g	0.3% 11.2g	3700g per day for Men 19-50 years

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

• Raw Jerusalem-artichokes have 1.8 times more Vitamin B3 and 11.7 times more Vitamin C than Dried Pepeao.
• While Dried Pepeao contains 1.4 times more Vitamin B2, 13.3 times more Vitamin B5, 3 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Dried Pepeao have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Jerusalem-artichokes as well as Dried Pepeao have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Jerusalem-artichokes vs Dried Pepeao:

• Raw Jerusalem-artichokes have 2.3 times more Iron, 2.7 times more Phosphorus, 2.5 times more Potassium and 28.6 times more Water than Dried Pepeao.
• While Dried Pepeao contains 2 times more Calcium, 8.9 times more Copper, 2.1 times more Magnesium, 4.7 times more Manganese, 15.9 times more Selenium, 4.3 times more Sodium and 15.4 times more Zinc than Raw Jerusalem-artichokes.

Comparison of macro-nutrients per 300 calories:

• Raw Jerusalem-artichokes have 1.7 times more Protein than Dried Pepeao.
• Both Raw Jerusalem-artichokes and Dried Pepeao have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Jerusalem-artichokes as well as Dried Pepeao have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.