Comparing Nutrients in 100 grams 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	2.5% 73kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.01% 0.01g	0.041% 0.04g	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	0.006% 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	13.4% 17.4g	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	4.2% 1.6g	NA	38g per day for Men 19-50 years
Protein	3.57% 2g	0.86% 0.48g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	0.44% 0.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	6.77% 0.088mg	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	3.25% 13μg	4.75% 19μg	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	4.44% 4mg	0.67% 0.6mg	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	1.27% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Jew's Ear	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	49.4% 0.45mg	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	42.5% 3.4mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	4.4% 0.1mg	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	11% 78mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	1.26% 43mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Raw Jerusalem-artichokes as well as Raw Jew's Ear have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.