Comparing Nutrients in 500 calories Jerusalem-artichokes VS Baked Red Potatoes

Weight per 500 calories

• Jerusalem-artichokes: 685g
• Baked Red Potatoes: 575g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Jerusalem-artichokes or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Jerusalem-artichokes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.071% 0.068g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.04% 0.007g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	86.6% 113g	130g per day for Men 19-50 years
Sugars	91% 65.8g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	29% 11g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.76% 6.85μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.7mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	8.68% 1.3mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.6% 96mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	111% 1mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	86.4% 2938mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.83% 27.4mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	14.4% 534g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jerusalem-artichokes vs Baked Red Potatoes:

• Raw Jerusalem-artichokes have 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.8 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Vitamin B6, 1.7 times more Vitamin B9, 2.6 times more Vitamin C and 23.5 times more Vitamin K than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Jerusalem-artichokes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Jerusalem-artichokes vs Baked Red Potatoes:

• Raw Jerusalem-artichokes have 1.9 times more Calcium, 5.8 times more Iron, 1.3 times more Phosphorus and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Magnesium, 2.4 times more Manganese and 2.8 times more Zinc than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Baked Whole Red Potatoes have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Jerusalem-artichokes have 8 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3 than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Jerusalem-artichokes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.