Comparing Nutrients in 500 calories Oranges with Peel VS Jerusalem-artichokes

Weight per 500 calories

• Oranges with Peel: 794g
• Jerusalem-artichokes: 685g

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

Discover which food has more nutrients per 500 calories - Oranges with Peel or Jerusalem-artichokes?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Oranges with Peel	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	0.071% 0.068g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	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	94% 35.7g	29% 11g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.76% 6.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	54.4% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	30.4% 27.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	55.6% 556mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	86.4% 2938mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	8.7% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.83% 27.4mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	17.7% 653g	14.4% 534g	3700g per day for Men 19-50 years

Oranges With Peel VS Jerusalem-artichokes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Jerusalem-artichokes?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Jerusalem-artichokes:

• 500 calories of Oranges with Peel have 15.1 times more Vitamin A, 1.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 20.6 times more Vitamin C than Jerusalem-artichokes.
• While 500 kcal of Raw Jerusalem-artichokes contain 1.7 times more Vitamin B1 and 2.2 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Jerusalem-artichokes provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Jerusalem-artichokes have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Jerusalem-artichokes:

• 500 calories of Oranges with Peel have 5.8 times more Calcium and 1.2 times more Water than Jerusalem-artichokes.
• While 500 kcal of Raw Jerusalem-artichokes contain 2.1 times more Copper, 3.7 times more Iron, 3.1 times more Phosphorus and 1.9 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Jerusalem-artichokes contain similar levels of Magnesium per 500 calories.
• 500 calories of Jerusalem-artichokes lack sufficient amounts of Calcium and Selenium
• Both Raw Oranges with Peel as well as Raw Jerusalem-artichokes lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 3.3 times more Fiber than Jerusalem-artichokes.
• While 500 kcal of Raw Jerusalem-artichokes contain 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Jerusalem-artichokes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Oranges with Peel as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.