Comparing Nutrients in 100 calories Drumstick Leaves VS Jerusalem-artichokes

Weight per 100 calories

• Drumstick Leaves: 156g
• Jerusalem-artichokes: 137g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Drumstick Leaves or Jerusalem-artichokes?

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Drumstick Leaves	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	0.014% 0.014g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.008% 0.001g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.95% 13g	18.4% 24g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	8.22% 3.13g	5.77% 2.2g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	65.6% 591μg	0.15% 1.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.5% 0.4mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	8.1% 0.11mg	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	15.6% 62.5μg	4.45% 18μg	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	89.8% 80.8mg	6.1% 5.48mg	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	NA	1.74% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	29% 289mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	18.2% 0.16mg	21.3% 0.19mg	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	78% 6.25mg	58.2% 4.66mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	72.2% 1.66mg	3.57% 0.082mg	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	25% 175mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	15.5% 527mg	17.3% 588mg	3400mg per day for Men 19-50 years
Selenium	2.56% 1.4μg	1.74% 0.96μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.37% 5.48mg	1500mg per day for Men 19-50 years
Zinc	8.52% 0.94mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	3.32% 123g	2.9% 107g	3700g per day for Men 19-50 years

Drumstick Leaves VS Jerusalem-artichokes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Drumstick Leaves or Jerusalem-artichokes?

Lets compare vitamin content per 100 calories of Drumstick Leaves vs Jerusalem-artichokes:

• 100 calories of Drumstick Leaves have 431.2 times more Vitamin A, 1.5 times more Vitamin B1, 12.5 times more Vitamin B2, 1.9 times more Vitamin B3, 17.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 14.7 times more Vitamin C than Jerusalem-artichokes.
• While 100 kcal of Raw Jerusalem-artichokes contain 2.8 times more Vitamin B5 than Raw Drumstick Leaves.
• 100 calories of Jerusalem-artichokes have insufficient amounts of Vitamin A
• Both Raw Drumstick Leaves as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Drumstick Leaves vs Jerusalem-artichokes:

• 100 calories of Drumstick Leaves have 15.1 times more Calcium, 1.3 times more Iron, 2.8 times more Magnesium, 20.2 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Selenium and 5.7 times more Zinc than Jerusalem-artichokes.
• Both Drumstick Leaves and Jerusalem-artichokes contain similar levels of Copper, Potassium and Water per 100 calories.
• 100 calories of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Drumstick Leaves have 159.7 times more Fat, 1.4 times more Fiber and 5.4 times more Protein than Jerusalem-artichokes.
• While 100 kcal of Raw Jerusalem-artichokes contain 1.8 times more Carbohydrate than Raw Drumstick Leaves.
• Both Drumstick Leaves and Jerusalem-artichokes offer comparable quantities of Energy per 100 calories.