Comparing Nutrients in 7 ounces Jerusalem-artichokes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Jerusalem-artichokes	10%	0%	90%
Potato Skin	17%	1%	82%

Macro Nutrients

	Jerusalem-artichokes	Potato Skin	Recommended Dietary Allowance
Energy	5% 145kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.02% 0.02g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.37% 0.064g	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	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Jerusalem-artichokes VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Jerusalem-artichokes versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Jerusalem-artichokes vs Potato Skin:

• 7 ounces of Jerusalem-artichokes have 9.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Jerusalem-artichokes.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Jerusalem-artichokes as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Jerusalem-artichokes vs Potato Skin:

• 7 ounces of Jerusalem-artichokes have 2.1 times more Phosphorus than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Calcium, 3 times more Copper, 1.4 times more Magnesium, 10 times more Manganese and 2.9 times more Zinc than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Potato Skin contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw Jerusalem-artichokes as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jerusalem-artichokes have 1.3 times more Energy and 1.4 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Fiber and 1.3 times more Protein than Raw Jerusalem-artichokes.
• Both Raw Jerusalem-artichokes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Jerusalem-artichokes VS Potato Skin

What are the health benefits of Jerusalem-artichokes compared to Potato Skin?

Jerusalem artichokes are a good source of prebiotic fiber, which can support gut health and digestion. They also contain more potassium and iron compared to potato skins. However, potato skins are rich in antioxidants and vitamin C. Both can be part of a healthy diet, but Jerusalem artichokes may offer slightly more nutritional benefits in terms of gut health and mineral content.

Can I lose weight easier by eating more Jerusalem-artichokes or Potato Skin?

Both Jerusalem artichokes and potato skins can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, Jerusalem artichokes are lower in calories and higher in fiber compared to potato skins, making them a slightly better choice for weight loss. Additionally, Jerusalem artichokes contain inulin, a type of prebiotic fiber that can support gut health and potentially aid in weight management. Incorporating both into a balanced diet can be beneficial for weight loss, but focusing more on Jerusalem artichokes may provide a slight advantage.

Should I eat more Jerusalem-artichokes or more Potato Skin to gain more muscles while training consistently?

Both Jerusalem artichokes and potato skins can be beneficial for muscle gain due to their high fiber and nutrient content. However, for muscle building, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, and seitan. Additionally, incorporating a variety of fruits, vegetables, whole grains, and healthy fats into your diet can support overall muscle growth and recovery. Remember to stay hydrated and listen to your body's hunger and fullness cues to ensure you are fueling your workouts effectively.

What is the environmental impact of producing Jerusalem-artichokes compared to Potato Skin?

Jerusalem artichokes have a lower environmental impact compared to potato skins. They require less water, pesticides, and fertilizers to grow, making them a more sustainable option. Additionally, Jerusalem artichokes are a perennial crop, meaning they can be harvested year after year without the need for replanting, further reducing their environmental footprint.