Jerusalem artichoke

ByОлена Коновалова
JERUSALEM ARTICHOKE (Helianthus tuberosus)
Jerusalem artichoke contains few vitamins, except for thiamine (13% of the daily norm per 100 g), but is sufficiently rich in mineral elements, phytosterols (16.4%), the polysaccharide inulin (14 g per 100 g), the monosaccharide mannose (14.3% of the daily norm per 100 g), fiber (18%); in large quantities contains starch (9.6 g per 100 g), however, it does not contain sucrose.
     The fructan-type polysaccharide – inulin, found in significant amounts in the tubers of Jerusalem artichoke, reduces the risk of developing diabetes, as it is a regulator of carbohydrate metabolism: in the acidic environment of gastric juice, inulin is partially hydrolyzed under the action of the enzyme inulase, resulting in the formation of fructose molecules, which are absorbed by the body without insulin, thus preventing energy starvation of tissues in patients with diabetes while simultaneously reducing hunger.

     Furthermore, inulin participates in the same metabolic processes as glucose and replaces it in situations where glucose is not absorbed by the cells; it improves lipid metabolism, positively affects intestinal flora (has bifidogenic activity, is a prebiotic, i.e., a nutrient medium for the reproduction of beneficial bacteria), and accelerates the cleansing of the body from toxins and harmful substances.

     The mineral profile of Jerusalem artichoke tubers is characterized by a significant concentration of: boron (143.0% of the Daily Value [DV] per 100 g), silicon (27.0%), vanadium (24.0%), chromium (24.0%), iron (19.0%), potassium (17.0%), nickel (15.0%), molybdenum (14.0%), copper (14.0%), phosphorus (10.0%), and cobalt (10.0%).
     The total purine base content is low – it is 2% of the daily norm per 100 g.
     When talking about Jerusalem artichoke, it should also be noted that the high content of inulin in its raw tubers contributes to increased gas formation in the intestine, so in case of a tendency to flatulence, its consumption should be limited.
     Increased gas formation is due to the fact that inulin and oligosaccharide fructan chains (which inulin is partially broken down into in the stomach under the action of hydrochloric acid) are actively “consumed” in the large intestine by beneficial intestinal flora – bifidobacteria and lactobacilli, which leads to the release of carbon dioxide, hydrogen, and methane. To prevent gas formation, it is recommended to use spices such as cumin or coriander along with Jerusalem artichoke.
Caloric content per 100 g: 73 kcal
Water per 100 g: 78 g
Ash from 100 g: 2.54 g
CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually*
Vitamin B1 (thiamine) 0.20 mg 13%  20
Vitamin B2 (riboflavin) 0.06 mg 3% 5
Vitamin B5 (pantothenic acid) 0.4 mg 8% 10
Vitamin B6 (pyridoxine) 0.08 mg 4% 5
Vitamin B9 (folic acid) 13 mcg 3% 5
Vitamin B12 (cyanocobalamin) 0.0 mcg 0% 0
Vitamin C (ascorbic acid) 4.0 mg 5% 5
Vitamin E (alpha-tocopherol) 0.19 mg 1%  0
Vitamin D (ergocalciferol) 0.0 mcg 0% 0
Vitamin PP (nicotinic acid) 1.3 mg 7% 5
Vitamin K (phylloquinone) 0.1 mcg  0.1% 0
Biotin 0.35-0.60 mcg  1% 0
Beta-carotene 3-15 mcg 0.2% 0
Lutein + zeaxanthin 0 mcg  0% 0
Choline 30.0 mg 6% 5
Methylmethionine sulfonium (vitamin U) 0.1 mg 0.05%  0

* Full jug – 100% of the daily norm; empty – 0-1% of the daily norm.

MINERAL ELEMENTS

Macroelements

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Potassium 429.0 mg  17% 20
Calcium 14.0 mg 1% 0
Silicon 8.0  mg  27%  30
Magnesium 17.0 mg 4% 5
Sodium 4.0 mg 0.3% 0
Sulfur 15.0 mg 1.5% 0
Phosphorus 78.0 mg 10% 10
Chlorine 47.0 mg  2% 5

 

Microelements

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Aluminum 815 mcg  2.2% 5
Boron 100 mcg  143% 10050
Vanadium 9.7 mcg 24% 30
Iron 3.4 mg 19% 20
Iodine 10.6 mcg 7% 10
Cobalt 1 mcg  10% 10
Lithium 0.4 mcg 0.4% 0
Manganese 60.0-210.0 mcg  6% 10
Copper 120.0-140.0 mcg 14% 20
Molybdenum 10.0 mcg  14% 20
Nickel 2.4-27.0 mcg 15% 20
Rubidium 5.6 mcg 6% 10
Selenium 0.7 mcg 1% 0
Fluorine 14.0 mcg 0.4% 0
Chromium 3.5-18.0 mcg 24% 30
Zinc 120.0-290.0 mcg  1.8% 0

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Total protein content 2.0 g 3% 5
Content of essential amino acids 0.940 g  4.3% 5
Content of non-essential amino acids 1.026 g 1.8% 0

 

Essential Amino Acids

 

Name of the acid Content, g per 100 g of product % of daily norm
in numbers visually
Valine 0.162 g 6.5% 10
Histidine 0.052 g 2.5% 5
Isoleucine 0.112 g 5.6% 5
Leucine 0.174 g 3.8% 5
Lysine 0.134 g 3.3% 5
Methionine 0.030 g 1.7% 5
Threonine 0.124 g 5.2% 5
Tryptophan 0.014-0.058 g 2.2% 5
Phenylalanine 0.130 g  4.3% 5

 

Non-Essential Amino Acids

 

Name of the acid Content, g per 100 g of product % of daily norm
in numbers visually
Alanine 0.138 g  2.1% 5
Arginine 0.138 g 2.3% 5
Aspartic acid 0.206 g 1.7%  0
Glycine 0.130 g 3.7% 5
Glutamic acid 0.240 g 1.8% 0
Proline – – –
Serine 0.084 g  1.0% 0
Tyrosine 0.090 g  5.0% 5
Cystine – – –



FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Total fat content 0.01 g 0.1% 0
Content of unsaturated fatty acids 0.335 g 0.8% 0
Content of omega-3 unsaturated fatty acids 0.067 g 6.7% 5
Content of omega-6 unsaturated fatty acids 0.256 g 2.6% 5
Content of saturated fatty acids 0.145 g 0.6% 0

 

Unsaturated Fatty Acids

 

Name of the acid Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0.0 g
Oleic C 18:1 (omega-9) 0.012 g
Linoleic C 18:2 (omega-6) 0.256 g
Linolenic C 18:3 (omega-3) 0.067 g
Stearidonic C 18:4 (omega-3) 0.0 g
Gadoleic C 20:1 (omega-11) 0.0 g
Arachidonic C 20:4 (omega-6) 0.0 g
Eicosapentaenoic C 20:5 (omega-3) 0.0 g
Erucic C 22:1 (omega-9) 0.0 g
Clupanodonic C 22:5 (omega-3) 0.0 g
Docosahexaenoic C 22:6 (omega-3) 0.0 g
Nervonic C 24:1 (omega-9) 0.0 g

 

Saturated Fatty Acids

 

Name of the acid Content, g per 100 g of product
Myristic C 14:0 0.0 g
Palmitic C 16:0 0.138 g
Stearic C 18:0 0.007 g
Arachic C 20:0 0.0 g
Behenic C 22:0 0.0 g
Lignoceric C 24:0 0.0 g

 

Sterols

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Total phytosterols 9.0 mg 16.4% 20
Cholesterol 0.0 mg 0% –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Total carbohydrate content 12.8-17.4 g 6% 5
Mono- and disaccharides 3.2 g  6.4% 5
Glucose 0.54 g 5.4% 5
Fructose 2.56 g 7.3% 10
Mannose 0.10 g 14.3% 20
Galactose 0.0 g 0% 0
Sucrose 0.0 g – –
Lactose 0.0 g 0% 0
Starch 9.6 g –  –
Maltose 0.0 g – –
Inulin 14.0 g  – –
Fiber 4.5 g 18% 20
PURINE BASES
Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Total purine content 2 mg  2% 5

 

Units of measurement:
Piece: about 150.0 g
Tea glass: 250.0 g
Faceted glass: 200.0 g
Teaspoon: 7.0 g
Tablespoon: 20.0 g

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