Comparing Nutrients in 300 calories Baked Potato Flesh VS Jerusalem-artichokes

Weight per 300 calories

• Baked Potato Flesh: 323g
• Jerusalem-artichokes: 411g

Baked Potato Flesh has 1.3 times more energy per 100g than Jerusalem-artichokes. It has average energy density when compared to other foods. Raw Jerusalem-artichokes having average energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Jerusalem-artichokes?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Baked Potato Flesh	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.042% 0.041g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	55% 71.7g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	54.4% 39.5g	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	12.7% 4.84g	17.3% 6.58g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	68.5% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	24.3% 0.32mg	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	7.26% 29μg	13.4% 53.4μg	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	46% 41.3mg	18.3% 16.4mg	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	0.86% 0.13mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	64% 0.58mg	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	14% 1.13mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	16.6% 70mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	10.7% 0.25mg	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	23% 161mg	45.8% 321mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	52% 1763mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	5.23% 2.88μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	6.58% 243g	8.66% 321g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Jerusalem-artichokes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Jerusalem-artichokes?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Jerusalem-artichokes:

• 300 calories of Baked Potato Flesh have 3.1 times more Vitamin B6 and 2.5 times more Vitamin C than Jerusalem-artichokes.
• While 300 kcal of Raw Jerusalem-artichokes contain 2.4 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.8 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Jerusalem-artichokes provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Jerusalem-artichokes:

• 300 calories of Baked Potato Flesh have 1.2 times more Copper, 2.1 times more Manganese and 1.9 times more Zinc than Jerusalem-artichokes.
• While 300 kcal of Raw Jerusalem-artichokes contain 12.4 times more Iron, 2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Jerusalem-artichokes contain similar levels of Magnesium per 300 calories.
• 300 calories of Jerusalem-artichokes lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Jerusalem-artichokes lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Jerusalem-artichokes contain 7.2 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Jerusalem-artichokes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Baked Potatoes Flesh no Salt as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.