Nutrients in 300 calories of Jerusalem-artichokes

Raw Jerusalem-artichokes (Helianthus tuberosus), also known as Sunchokes.

Weight per 300 Calories

Jerusalem-artichokes

411g

Raw Jerusalem-artichokes has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

90%

300 kcal ▼

Macro Nutrients

Jerusalem-artichokes

Energy300 kcal

10.3%

Raw Jerusalem-artichokes have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.041 g

0.042%

Raw Jerusalem-artichokes have 0.041095890410959 g of Fat per 300 calories, which is 0.042% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0 g

Raw Jerusalem-artichokes have 0 g of Saturated Fat per 300 calories, which is 0% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Jerusalem-artichokes have 0 g of Omega 3 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.004 g

0.024%

Raw Jerusalem-artichokes have 0.0041095890410959 g of Omega 6 per 300 calories, which is 0.024% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Jerusalem-artichokes have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate71.7 g

55%

Raw Jerusalem-artichokes have 71.671232876712 g of Carbohydrate per 300 calories, which is 55% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars39.5 g

54.4%

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

Raw Jerusalem-artichokes have 39.452054794521 g of Sugars per 300 calories, which is 54.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber6.58 g

17.3%

Raw Jerusalem-artichokes have 6.5753424657534 g of Fiber per 300 calories, which is 17.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.2 g

14.7%

Raw Jerusalem-artichokes have 8.2191780821918 g of Protein per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Jerusalem-artichokes

Vitamin A4.1 μg

0.46%

RAE, retinol activity equivalents

Raw Jerusalem-artichokes have 4.1095890410959 μg of Vitamin A per 300 calories, which is 0.46% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.82 mg

68.5%

Thiamine

Raw Jerusalem-artichokes have 0.82191780821918 mg of Vitamin B1 per 300 calories, which is 68.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg

19%

Riboflavin

Raw Jerusalem-artichokes have 0.24657534246575 mg of Vitamin B2 per 300 calories, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.34 mg

33.4%

Niacin, nicotinic acid, niacinamide

Raw Jerusalem-artichokes have 5.3424657534247 mg of Vitamin B3 per 300 calories, which is 33.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.63 mg

32.6%

Pantothenic acid

Raw Jerusalem-artichokes have 1.6315068493151 mg of Vitamin B5 per 300 calories, which is 32.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

24.3%

Pyridoxine

Raw Jerusalem-artichokes have 0.31643835616438 mg of Vitamin B6 per 300 calories, which is 24.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B953.4 μg

13.4%

Folates and Folic Acid

Raw Jerusalem-artichokes have 53.424657534247 μg of Vitamin B9 per 300 calories, which is 13.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Jerusalem-artichokes have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C16.4 mg

18.3%

Ascorbic acid

Raw Jerusalem-artichokes have 16.438356164384 mg of Vitamin C per 300 calories, which is 18.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Jerusalem-artichokes have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.78 mg

5.2%

Tocopherols and Tocotrienols

Raw Jerusalem-artichokes have 0.78082191780822 mg of Vitamin E per 300 calories, which is 5.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.41 μg

0.34%

Phytomenadione or phylloquinone

Raw Jerusalem-artichokes have 0.41095890410959 μg of Vitamin K per 300 calories, which is 0.34% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Jerusalem-artichokes

Calcium57.5 mg

5.75%

Raw Jerusalem-artichokes have 57.534246575342 mg of Calcium per 300 calories, which is 5.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.58 mg

64%

Raw Jerusalem-artichokes have 0.57534246575342 mg of Copper per 300 calories, which is 64% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron14 mg

175%

Raw Jerusalem-artichokes have 13.972602739726 mg of Iron per 300 calories, which is 175% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium70 mg

16.6%

Raw Jerusalem-artichokes have 69.86301369863 mg of Magnesium per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.25 mg

10.7%

Raw Jerusalem-artichokes have 0.24657534246575 mg of Manganese per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus321 mg

45.8%

Raw Jerusalem-artichokes have 320.54794520548 mg of Phosphorus per 300 calories, which is 45.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1763 mg

52%

Raw Jerusalem-artichokes have 1763.0136986301 mg of Potassium per 300 calories, which is 52% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.88 μg

5.23%

Raw Jerusalem-artichokes have 2.8767123287671 μg of Selenium per 300 calories, which is 5.23% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16.4 mg

1.1%

Raw Jerusalem-artichokes have 16.438356164384 mg of Sodium per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.49 mg

4.5%

Raw Jerusalem-artichokes have 0.49315068493151 mg of Zinc per 300 calories, which is 4.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water321 g

8.66%

Raw Jerusalem-artichokes have 320.58904109589 g of Water per 300 calories, which is 8.66% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Jerusalem-artichokes:

300 calories of Jerusalem-artichokes is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B2, Vitamin B9 and Vitamin C.
It also has some Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 300 calories of Raw Jerusalem-artichokes:

300 calories of Jerusalem-artichokes has outstanding amounts of Iron.
It is an excellent source of Copper, Phosphorus and Potassium.
It also has a good amount of Magnesium and Manganese.
This vegetable has some Calcium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Raw Jerusalem-artichokes:

300 calories of Jerusalem-artichokes is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fiber and Protein.
It has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Jerusalem-artichokes with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Jerusalem-artichokes

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Jerusalem-artichokes with: