Comparing Nutrients in 100 calories Jerusalem-artichokes VS Drumstick Leaves

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Jerusalem-artichokes VS Drumstick Leaves Nutrients Per 100 Kcal

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

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

• 100 calories of Jerusalem-artichokes have 2.8 times more Vitamin B5 than Drumstick Leaves.
• While 100 kcal of Raw Drumstick Leaves contain 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 Raw Jerusalem-artichokes.
• 100 calories of Jerusalem-artichokes have insufficient amounts of Vitamin A
• Both Raw Jerusalem-artichokes as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

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