Comparing Nutrients in 5 ounces Jerusalem-artichokes VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Energy	3.57% 103kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.015% 0.014g	0.058% 0.057g	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	0.008% 0.001g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	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	5.97% 2.27g	NA	38g per day for Men 19-50 years
Protein	5.06% 2.83g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	56.4% 2.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	9.6% 0.12mg	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	4.6% 18.4μg	6.73% 27μg	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	6.3% 5.67mg	0.94% 0.85mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Calcium	2% 20mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	70% 0.63mg	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	60.2% 4.8mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	6.22% 0.14mg	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	15.8% 111mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3% 111g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Jerusalem-artichokes vs Jew's Ear:

• Raw Jerusalem-artichokes have 2.5 times more Vitamin B1, 18.6 times more Vitamin B3 and 6.7 times more Vitamin C than Raw Jew's Ear.
• While Raw Jew's Ear contains 3.4 times more Vitamin B2, 5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Raw Jew's Ear have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Jerusalem-artichokes as well as Raw Jew's Ear have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Jerusalem-artichokes vs Jew's Ear:

• Raw Jerusalem-artichokes have 6.1 times more Iron, 5.6 times more Phosphorus and 10 times more Potassium than Raw Jew's Ear.
• While Raw Jew's Ear contains 3.2 times more Copper, 1.5 times more Magnesium, 1.7 times more Manganese, 15.9 times more Selenium and 5.5 times more Zinc than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes and Raw Jew's Ear have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Jerusalem-artichokes have 2.9 times more Energy, 2.6 times more Carbohydrate and 4.2 times more Protein than Raw Jew's Ear.
• Both Raw Jerusalem-artichokes as well as Raw Jew's Ear have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.