Comparing Nutrients in 300 calories Jerusalem-artichokes VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Jerusalem-artichokes: 411g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 1.7 times more energy per unit of mass than Raw Jerusalem-artichokes, which is average in comparison to other foods. Jerusalem-artichokes having average energy density.

Discover which food has more nutrients per 300 calories - Jerusalem-artichokes or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Jerusalem-artichokes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.042% 0.041g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.23% 0.39g	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	54.4% 39.5g	2.25% 1.63g	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	16% 6.14g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.5% 0.82mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.3% 16.4mg	4.46% 4mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	NA	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	52% 1763mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	5.23% 2.88μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	NA	11mg per day for Men 19-50 years
Water	8.66% 321g	4.35% 161g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Jerusalem-artichokes or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Jerusalem-artichokes vs Frozen Roasted Potatoes with Salt:

• 300 calories of Jerusalem-artichokes have 4.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Jerusalem-artichokes vs Frozen Roasted Potatoes with Salt:

• 300 calories of Jerusalem-artichokes have 11.8 times more Iron, 1.7 times more Potassium and 2 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 42.8 times more Sodium than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Jerusalem-artichokes have 24.2 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Jerusalem-artichokes and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.