Comparing Nutrients in 300 calories AlmondsVS Jerusalem-artichokes

Weight per 300 calories

Almonds

51.8g

Jerusalem-artichokes

411g

Almonds have 7.9 times more energy per 100g than Jerusalem-artichokes. It has very high energy density when compared to other foods. Raw Jerusalem-artichokes having average energy density.

Which food has more nutrients per 300 calories - Almonds or Jerusalem-artichokes?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Jerusalem-artichokes

10%

90%

300 kcal ▼

Macro Nutrients

Almondsvs Jerusalem-artichokes

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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26.7%26g

Fat

0.042%0.041g

26 gvs0.041 g

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

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6.16%1.97g

Saturated Fat

0%0g

1.97 gvs0 g

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

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0.097%0.002g

Omega 3

0%0g

0.002 gvs0 g

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

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37.6%6.4g

Omega 6

0.024%0.004g

6.4 gvs0.004 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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8.6%11g

Carbohydrate

55%71.7g

11 gvs71.7 g

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

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3.1%2.25g

Sugars

54.4%39.5g

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

2.25 gvs39.5 g

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

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0.079%0.057g

Fructose

≤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]

0.057 gvsNA g

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

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%0.088g

Glucose

0.088 gvsNA g

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

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%2.05g

Sucrose

2.05 gvsNA g

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

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17%6.48g

Fiber

17.3%6.58g

6.48 gvs6.58 g

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

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19.6%11g

Protein

14.7%8.2g

11 gvs8.2 g

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

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Vitamins

Almondsvs Jerusalem-artichokes

0%0μg

Vitamin A

0.46%4.1μg

RAE, retinol activity equivalents

0 μgvs4.1 μg

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

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8.85%0.11mg

Vitamin B1

68.5%0.82mg

Thiamine

0.11 mgvs0.82 mg

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

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45.4%0.59mg

Vitamin B2

19%0.25mg

Riboflavin

0.59 mgvs0.25 mg

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

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11.7%1.87mg

Vitamin B3

33.4%5.34mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.34 mg

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

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4.9%0.24mg

Vitamin B5

32.6%1.63mg

Pantothenic acid

0.24 mgvs1.63 mg

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

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5.46%0.071mg

Vitamin B6

24.3%0.32mg

Pyridoxine

0.071 mgvs0.32 mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

13.4%53.4μg

Folates and Folic Acid

22.8 μgvs53.4 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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0%0mg

Vitamin C

18.3%16.4mg

Ascorbic acid

0 mgvs16.4 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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88.5%13.3mg

Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

13.3 mgvs0.78 mg

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

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0%0μg

Vitamin K

0.34%0.41μg

Phytomenadione or phylloquinone

0 μgvs0.41 μg

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

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Minerals

Almondsvs Jerusalem-artichokes

14%139mg

Calcium

5.75%57.5mg

139 mgvs57.5 mg

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

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59.4%0.53mg

Copper

64%0.58mg

0.53 mgvs0.58 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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24%1.92mg

Iron

175%14mg

1.92 mgvs14 mg

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

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33.3%140mg

Magnesium

16.6%70mg

140 mgvs70 mg

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

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49%1.13mg

Manganese

10.7%0.25mg

1.13 mgvs0.25 mg

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

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52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

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35.6%249mg

Phosphorus

45.8%321mg

249 mgvs321 mg

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

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11%380mg

Potassium

52%1763mg

380 mgvs1763 mg

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

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3.86%2.12μg

Selenium

5.23%2.88μg

2.12 μgvs2.88 μg

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

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0.035%0.52mg

Sodium

1.1%16.4mg

0.52 mgvs16.4 mg

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

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14.7%1.6mg

Zinc

4.5%0.49mg

1.6 mgvs0.49 mg

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

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0.062%2.3g

Water

8.66%321g

2.3 gvs321 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 Almonds vs Jerusalem-artichokes:

Almonds have 2.4 times more Vitamin B2 and 17 times more Vitamin E than Raw Jerusalem-artichokes.
While Raw Jerusalem-artichokes contain 7.7 times more Vitamin B1, 2.8 times more Vitamin B3, 6.7 times more Vitamin B5, 4.5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Jerusalem-artichokes:

Almonds have 2.4 times more Calcium, 2 times more Magnesium, 4.6 times more Manganese and 3.3 times more Zinc than Raw Jerusalem-artichokes.
While Raw Jerusalem-artichokes contain 7.3 times more Iron, 1.3 times more Phosphorus, 4.6 times more Potassium, 1.4 times more Selenium and 140.3 times more Water than Almonds.
Both Almonds and Raw Jerusalem-artichokes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 629.5 times more Fat, more Saturated Fat, 1553.8 times more Omega 6 and 1.3 times more Protein than Raw Jerusalem-artichokes.
While Raw Jerusalem-artichokes contain 6.4 times more Carbohydrate and 17.5 times more Sugars than Almonds.
Both Almonds and Raw Jerusalem-artichokes have similar amounts of Energy and Fiber per 300 kcal.
Both Almonds as well as Raw Jerusalem-artichokes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsJerusalem-artichokesVS Blanched AlmondsAlmondsVS Jew's EarJerusalem-artichokesVS Jew's Ear

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Jerusalem-artichokes

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Jerusalem-artichokes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: