Comparing Nutrients in 300 calories Jerusalem-artichokes VS Tomato Paste

Weight per 300 calories

• Jerusalem-artichokes: 411g
• Tomato Paste: 366g

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 Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Jerusalem-artichokes	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.042% 0.041g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	3.27% 0.56g	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	53.2% 69g	130g per day for Men 19-50 years
Sugars	54.4% 39.5g	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	17.3% 6.58g	39.5% 15g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.5% 0.82mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	60.8% 0.79mg	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	11% 44μg	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	89% 80mg	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	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Tomato Paste	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	148% 1.34mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	48% 1.1mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	52% 1763mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	5.23% 2.88μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	8.66% 321g	7.27% 269g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Jerusalem-artichokes or Tomato Paste?

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

• 300 calories of Jerusalem-artichokes have 3.7 times more Vitamin B1, 3.1 times more Vitamin B5 and 1.2 times more Vitamin B9 than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 67.7 times more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B6, 4.9 times more Vitamin C, 20.1 times more Vitamin E and 101.5 times more Vitamin K than Raw Jerusalem-artichokes.
• 300 calories of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Jerusalem-artichokes as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Jerusalem-artichokes vs Tomato Paste:

• 300 calories of Jerusalem-artichokes have 1.3 times more Iron than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 2.3 times more Calcium, 2.3 times more Copper, 2.2 times more Magnesium, 4.5 times more Manganese, 2.1 times more Potassium, 6.7 times more Selenium, 13.1 times more Sodium and 4.7 times more Zinc than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Tomato Paste contain similar levels of Phosphorus and Water per 300 calories.
• 300 calories of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Tomato Paste contain 2.3 times more Fiber and 1.9 times more Protein than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Raw Jerusalem-artichokes as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.