Comparing Nutrients in 500 calories White Gourd-flowered VS Jerusalem-artichokes

Weight per 500 calories

• White Gourd-flowered: 3571g
• Jerusalem-artichokes: 685g

Raw Jerusalem-artichokes have 5.2 times more energy per unit of mass than Raw White Gourd-flowered , which is average in comparison to other foods. White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 500 calories - White Gourd-flowered or Jerusalem-artichokes?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	White Gourd-flowered	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.071% 0.068g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.04% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	91% 65.8g	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	47% 18g	29% 11g	38g per day for Men 19-50 years
Protein	39.5% 22g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	NA	0.76% 6.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	54.4% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	40.6% 0.53mg	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	53.6% 214μg	22.3% 89μg	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	401% 361mg	30.4% 27.4mg	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	NA	8.68% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.57% 0.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	93% 929mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	107% 0.96mg	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	89.3% 7.14mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	18% 0.41mg	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	66.3% 464mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	86.4% 2938mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	8.7% 4.8μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.83% 27.4mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	92% 3412g	14.4% 534g	3700g per day for Men 19-50 years

White Gourd-flowered VS Jerusalem-artichokes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Gourd-flowered or Jerusalem-artichokes?

Lets compare vitamin content per 500 calories of White Gourd-flowered vs Jerusalem-artichokes:

• 500 calories of White Gourd-flowered have 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 2.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 13.2 times more Vitamin C than Jerusalem-artichokes.
• While 500 kcal of Raw Jerusalem-artichokes contain 1.3 times more Vitamin B1 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for White Gourd-flowered vs Jerusalem-artichokes:

• 500 calories of White Gourd-flowered have 9.7 times more Calcium, 3.4 times more Magnesium, 5.7 times more Manganese, 1.8 times more Potassium, 1.5 times more Selenium, 30.4 times more Zinc and 6.4 times more Water than Jerusalem-artichokes.
• While 500 kcal of Raw Jerusalem-artichokes contain 3.3 times more Iron than Raw White Gourd-flowered .
• Both White Gourd-flowered and Jerusalem-artichokes contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Gourd-flowered have 1.6 times more Fiber and 1.6 times more Protein than Jerusalem-artichokes.
• Both White Gourd-flowered and Jerusalem-artichokes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw White Gourd-flowered as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 6 in 500 calories.