Comparing Nutrients in 300 calories Jerusalem-artichokesVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Jerusalem-artichokes

411g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 8.1 times more energy per unit of mass than Raw Jerusalem-artichokes, which is very high in comparison to other foods. Jerusalem-artichokes having average energy density.

Which food has more nutrients per 300 calories - Jerusalem-artichokes or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Jerusalem-artichokes

10%

90%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Jerusalem-artichokesvs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.042%0.041g

Fat

27%26g

0.041 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g

Saturated Fat

11%3.6g

0 gvs3.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

2.57%0.041g

0 gvs0.041 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.024%0.004g

Omega 6

102%17.3g

0.004 gvs17.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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55%71.7g

Carbohydrate

8.92%11.6g

71.7 gvs11.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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54.4%39.5g

Sugars

2.17%1.58g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

39.5 gvs1.58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.38g

NA gvs0.38 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.2g

NA gvs1.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.3%6.58g

Fiber

14%5.37g

6.58 gvs5.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.7%8.2g

Protein

18%10g

8.2 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Jerusalem-artichokesvs Oil Roasted Sunflower Seeds

0.46%4.1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.1 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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68.5%0.82mg

Vitamin B1

13.5%0.16mg

Thiamine

0.82 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.25mg

Vitamin B2

11%0.14mg

Riboflavin

0.25 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.4%5.34mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

5.34 mgvs2.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32.6%1.63mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

1.63 mgvs3.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.3%0.32mg

Vitamin B6

31%0.4mg

Pyridoxine

0.32 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.4%53.4μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

53.4 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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18.3%16.4mg

Vitamin C

0.62%0.56mg

Ascorbic acid

16.4 mgvs0.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.2%0.78mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

0.78 mgvs18.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.34%0.41μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

0.41 μgvs1.57 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Jerusalem-artichokesvs Oil Roasted Sunflower Seeds

5.75%57.5mg

Calcium

4.4%44mg

57.5 mgvs44 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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64%0.58mg

Copper

102%0.91mg

0.58 mgvs0.91 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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175%14mg

Iron

27%2.17mg

14 mgvs2.17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.6%70mg

Magnesium

15.3%64.4mg

70 mgvs64.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.7%0.25mg

Manganese

46%1.05mg

0.25 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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45.8%321mg

Phosphorus

82.5%577mg

321 mgvs577 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52%1763mg

Potassium

7.2%245mg

1763 mgvs245 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.23%2.88μg

Selenium

72%39.6μg

2.88 μgvs39.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.1%16.4mg

Sodium

0.1%1.52mg

16.4 mgvs1.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.5%0.49mg

Zinc

24%2.64mg

0.49 mgvs2.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.66%321g

Water

0.021%0.78g

321 gvs0.78 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Jerusalem-artichokes vs Oil Roasted Sunflower Seeds:

Raw Jerusalem-artichokes have 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3 and 29.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 23.6 times more Vitamin E than Raw Jerusalem-artichokes.
Both Raw Jerusalem-artichokes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Jerusalem-artichokes vs Oil Roasted Sunflower Seeds:

Raw Jerusalem-artichokes have 1.3 times more Calcium, 6.4 times more Iron, 7.2 times more Potassium and 410.8 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper, 4.3 times more Manganese, 1.8 times more Phosphorus, 13.8 times more Selenium and 5.4 times more Zinc than Raw Jerusalem-artichokes.
Both Raw Jerusalem-artichokes and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Jerusalem-artichokes have 6.2 times more Carbohydrate, 25 times more Sugars and 1.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 632.6 times more Fat, more Saturated Fat and 4218.2 times more Omega 6 than Raw Jerusalem-artichokes.
Both Raw Jerusalem-artichokes and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
Both Raw Jerusalem-artichokes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Jerusalem-artichokesVS Jew's EarOil Roasted Sunflower SeedsVS Jew's EarJerusalem-artichokesVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Jerusalem-artichokesVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Jerusalem-artichokes or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: