Comparing Nutrients in 500 calories Sunflower Seeds VS Jerusalem-artichokes

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Jerusalem-artichokes: 685g

Sunflower Seeds have 8 times more energy per 100g than Jerusalem-artichokes. It has very high energy density when compared to other foods. Raw Jerusalem-artichokes having average energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Jerusalem-artichokes?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Sunflower Seeds	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0.071% 0.068g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	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	13% 17g	92% 119g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	29% 11g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.76% 6.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	54.4% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	30.4% 27.4mg	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	201% 30mg	8.68% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.57% 0.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	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	56% 4.5mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	80.7% 565mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	86.4% 2938mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	8.7% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	1.83% 27.4mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	14.4% 534g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Jerusalem-artichokes:

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 23.1 times more Vitamin E than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.4 times more Vitamin B2, 2.8 times more Vitamin B5 and 22.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Jerusalem-artichokes have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Jerusalem-artichokes:

• Dried Sunflower Seed Kernels have 1.6 times more Copper, 2.4 times more Magnesium, 4.1 times more Manganese, 9.5 times more Selenium and 5.2 times more Zinc than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 1.4 times more Calcium, 5.2 times more Iron, 5.3 times more Potassium and 131.9 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Jerusalem-artichokes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 643.3 times more Fat, more Saturated Fat, 2881.3 times more Omega 6 and 1.3 times more Protein than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 7 times more Carbohydrate, 29.3 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Jerusalem-artichokes have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Jerusalem-artichokes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.