Comparing Nutrients in 7 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	5% 145kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.02% 0.02g	0.082% 0.079g	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	0.012% 0.002g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	7.1% 3.97g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	13.4% 0.17mg	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	6.45% 25.8μg	9.43% 37.7μg	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	8.8% 7.94mg	1.32% 1.2mg	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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	98% 0.88mg	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	84.3% 6.75mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	8.7% 0.2mg	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	22% 155mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	2.5% 85.3mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.97% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Raw Jerusalem-artichokes as well as Raw Jew's Ear have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.