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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Jerusalem-artichokes have 3.2 times more Vitamin B5 than Drumstick Leaves.
• While 14 oz of Raw Drumstick Leaves contain 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 Raw Jerusalem-artichokes.
• 14 ounces 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 14 ounces.

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

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

Comparison of macro-nutrients per 14 ounces:

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