Comparing Nutrients in 1 kilogram 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	25% 730kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	14.4% 14g	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	0.059% 0.01g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 174g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	132% 96g	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	42% 16g	52.6% 20g	38g per day for Men 19-50 years
Protein	35.7% 20g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	508% 6.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	923% 12mg	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	32.5% 130μg	100% 400μg	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	44.4% 40mg	574% 517mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Drumstick Leaves	Recommended Dietary Allowance
Calcium	14% 140mg	185% 1850mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	117% 1.05mg	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	425% 34mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	462% 10.6mg	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	111% 780mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	21% 780g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Jerusalem-artichokes VS Drumstick Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Jerusalem-artichokes versus 1 kg of Drumstick Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Jerusalem-artichokes vs Drumstick Leaves:

• 1 kilogram of Jerusalem-artichokes has 3.2 times more Vitamin B5 than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains 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.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Jerusalem-artichokes vs Drumstick Leaves:

• 1 kilogram of Jerusalem-artichokes has 1.3 times more Copper and 1.3 times more Potassium than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Jerusalem-artichokes has 2.1 times more Carbohydrate than Drumstick Leaves.
• While 1 kg of Raw Drumstick Leaves contains 4.7 times more Protein than Raw Jerusalem-artichokes.
• Both Jerusalem-artichokes and Drumstick Leaves offer comparable quantities of Energy and Fiber per one kilogram.