Comparing Nutrients in 14 ounces Drumstick Leaves VS 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	8.76% 254kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.041% 0.04g	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	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	NA	52.6% 38g	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	21% 7.94g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	167% 1500μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.76mg	23.5% 0.31mg	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	39.7% 159μg	13% 51.6μg	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	228% 205mg	17.6% 16mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	73.4% 734mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	61.7% 0.56mg	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	198% 16mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	10.4% 0.24mg	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	63.5% 445mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.44% 312g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Leaves VS Jerusalem-artichokes per 14 oz

Compare the macro and micronutrient content in 14 oz of Drumstick Leaves versus 14 oz of Jerusalem-artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Drumstick Leaves vs Jerusalem-artichokes:

• 14 ounces of Drumstick Leaves have 378 times more Vitamin A, 1.3 times more Vitamin B1, 11 times more Vitamin B2, 1.7 times more Vitamin B3, 15.6 times more Vitamin B6, 3.1 times more Vitamin B9 and 12.9 times more Vitamin C than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 3.2 times more Vitamin B5 than Raw Drumstick Leaves.
• 14 ounces 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 14 ounces.

Comparing minerals per 14 ounces for Drumstick Leaves vs Jerusalem-artichokes:

• 14 ounces of Drumstick Leaves have 13.2 times more Calcium, 2.5 times more Magnesium, 17.7 times more Manganese, 1.4 times more Phosphorus and 5 times more Zinc than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 1.3 times more Copper and 1.3 times more Potassium than Raw Drumstick Leaves.
• Both Drumstick Leaves and Jerusalem-artichokes contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw Drumstick Leaves as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Drumstick Leaves have 1.3 times more Fiber and 4.7 times more Protein than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 2.1 times more Carbohydrate than Raw Drumstick Leaves.
• Both Drumstick Leaves and Jerusalem-artichokes offer comparable quantities of Energy per 14 ounces.