Comparing Nutrients in 500 calories Jerusalem-artichokes VS Baked Potato Flesh

Weight per 500 calories

• Jerusalem-artichokes: 685g
• Baked Potato Flesh: 538g

Baked Potatoes Flesh no Salt have 1.3 times more energy per unit of mass than Raw Jerusalem-artichokes, which is average in comparison to other foods. Jerusalem-artichokes having average energy density.

Discover which food has more nutrients per 500 calories - Jerusalem-artichokes or Baked Potato Flesh?

Macros Ratio

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

Macro Nutrients

	Jerusalem-artichokes	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.071% 0.068g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.04% 0.007g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	89% 116g	130g per day for Men 19-50 years
Sugars	91% 65.8g	12.6% 9.14g	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	21.2% 8.06g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Baked Potato Flesh	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	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.7mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	124% 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	12% 48.4μg	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	30.4% 27.4mg	76.5% 69mg	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	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	9.6% 96mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	128% 1.16mg	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	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	37.6% 0.87mg	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	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	86.4% 2938mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.8μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.83% 27.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	14.4% 534g	11% 405g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Jerusalem-artichokes or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Jerusalem-artichokes vs Baked Potato Flesh:

• 500 calories of Jerusalem-artichokes have 2.4 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.8 times more Vitamin B9 than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 3.1 times more Vitamin B6 and 2.5 times more Vitamin C than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Baked Potato Flesh provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Jerusalem-artichokes as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Jerusalem-artichokes vs Baked Potato Flesh:

• 500 calories of Jerusalem-artichokes have 12.4 times more Iron, 2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Water than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 2.1 times more Manganese and 1.9 times more Zinc than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Baked Potato Flesh contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Jerusalem-artichokes lack sufficient amounts of Zinc
• Both Raw Jerusalem-artichokes as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Jerusalem-artichokes have 7.2 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Baked Potato Flesh.
• Both Jerusalem-artichokes and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Jerusalem-artichokes as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.