Comparing Nutrients in 500 calories Jerusalem-artichokes VS Jew's Ear

Weight per 500 calories

• Jerusalem-artichokes: 685g
• Jew's Ear: 2000g

Jerusalem-artichokes have 2.9 times more energy per 100g than Jew's Ear. It has average energy density when compared to other foods. Raw Jew's Ear having very low energy density.

Which food has more nutrients per 500 calories - Jerusalem-artichokes or Jew's Ear?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.071% 0.068g	0.82% 0.8g	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	0.04% 0.007g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	104% 135g	130g per day for Men 19-50 years
Sugars	91% 65.8g	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	29% 11g	NA	38g per day for Men 19-50 years
Protein	24.5% 13.7g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Vitamin A	0.76% 6.85μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	314% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.7mg	796% 39.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	135% 1.76mg	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	22.3% 89μg	95% 380μg	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	30.4% 27.4mg	13.3% 12mg	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	8.68% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Calcium	9.6% 96mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	989% 8.9mg	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	291% 23.3mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	88% 2.02mg	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	76.3% 534mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	86.4% 2938mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.8μg	404% 222μg	55μg per day for Men 19-50 years
Sodium	1.83% 27.4mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	120% 13mg	11mg per day for Men 19-50 years
Water	14.4% 534g	50% 1852g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jerusalem-artichokes vs Jew's Ear:

• Raw Jerusalem-artichokes have 6.4 times more Vitamin B3 and 2.3 times more Vitamin C than Raw Jew's Ear.
• While Raw Jew's Ear contains 9.9 times more Vitamin B2, 14.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Raw Jew's Ear have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Jerusalem-artichokes as well as Raw Jew's Ear have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Jerusalem-artichokes vs Jew's Ear:

• Raw Jerusalem-artichokes have 2.1 times more Iron, 1.9 times more Phosphorus and 3.4 times more Potassium than Raw Jew's Ear.
• While Raw Jew's Ear contains 3.3 times more Calcium, 9.3 times more Copper, 4.3 times more Magnesium, 4.9 times more Manganese, 46.3 times more Selenium, 6.6 times more Sodium, 16.1 times more Zinc and 3.5 times more Water than Raw Jerusalem-artichokes.

Comparison of macro-nutrients per 500 calories:

• Raw Jerusalem-artichokes have 1.4 times more Protein than Raw Jew's Ear.
• Both Raw Jerusalem-artichokes and Raw Jew's Ear have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Jerusalem-artichokes as well as Raw Jew's Ear have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.