Comparing Nutrients in 7 ounces Jerusalem-artichokes VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Jerusalem-artichokes	Dried Pepeao	Recommended Dietary Allowance
Energy	5% 145kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.02% 0.02g	0.9% 0.87g	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	124% 161g	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	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Dried Pepeao	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	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	853% 42.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	145% 1.9mg	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	79.4% 318μg	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	3.1% 2.78mg	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	1118% 10mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	99% 2.3mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	163% 90μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	136% 15mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Jerusalem-artichokes vs Dried Pepeao:

• Raw Jerusalem-artichokes have 2.9 times more Vitamin C than Dried Pepeao.
• While Dried Pepeao contains 4.1 times more Vitamin B1, 5.8 times more Vitamin B2, 2.3 times more Vitamin B3, 54.2 times more Vitamin B5, 12.3 times more Vitamin B6 and 12.3 times more Vitamin B9 than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Dried Pepeao have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Jerusalem-artichokes vs Dried Pepeao:

• Raw Jerusalem-artichokes have 7 times more Water than Dried Pepeao.
• While Dried Pepeao contains 8.1 times more Calcium, 36.2 times more Copper, 1.8 times more Iron, 8.6 times more Magnesium, 19.2 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium, 64.7 times more Selenium, 17.5 times more Sodium and 62.7 times more Zinc than Raw Jerusalem-artichokes.

Comparison of macro-nutrients per 7 ounces:

• Dried Pepeao contains 4.1 times more Energy, 4.6 times more Carbohydrate and 2.4 times more Protein than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Dried Pepeao have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.