Comparing Nutrients in 500 calories Jerusalem-artichokes VS Dried Pepeao

Weight per 500 calories

• Jerusalem-artichokes: 685g
• Dried Pepeao: 168g

Dried Pepeao has 4.1 times more energy per unit of mass than Raw Jerusalem-artichokes, which is high in comparison to other foods. Jerusalem-artichokes having average energy density.

Which food has more nutrients per 500 calories - Jerusalem-artichokes or Dried Pepeao?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Jerusalem-artichokes	Dried Pepeao	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.071% 0.068g	0.76% 0.74g	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	105% 136g	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	14.4% 8.1g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Dried Pepeao	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	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.7mg	721% 36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	123% 1.6mg	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	67% 268μg	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	2.6% 2.35mg	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	9.6% 96mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	945% 8.5mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	84% 1.93mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	86.4% 2938mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.8μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	1.83% 27.4mg	7.83% 117mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	14.4% 534g	0.51% 18.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jerusalem-artichokes vs Dried Pepeao:

• Raw Jerusalem-artichokes have 1.8 times more Vitamin B3 and 11.7 times more Vitamin C than Dried Pepeao.
• While Dried Pepeao contains 1.4 times more Vitamin B2, 13.3 times more Vitamin B5, 3 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Dried Pepeao have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Jerusalem-artichokes as well as Dried Pepeao have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Jerusalem-artichokes vs Dried Pepeao:

• Raw Jerusalem-artichokes have 2.3 times more Iron, 2.7 times more Phosphorus, 2.5 times more Potassium and 28.6 times more Water than Dried Pepeao.
• While Dried Pepeao contains 2 times more Calcium, 8.9 times more Copper, 2.1 times more Magnesium, 4.7 times more Manganese, 15.9 times more Selenium, 4.3 times more Sodium and 15.4 times more Zinc than Raw Jerusalem-artichokes.

Comparison of macro-nutrients per 500 calories:

• Raw Jerusalem-artichokes have 1.7 times more Protein than Dried Pepeao.
• Both Raw Jerusalem-artichokes and Dried Pepeao have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Jerusalem-artichokes as well as Dried Pepeao have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.