Comparing Nutrients in 1 pound Boiled Drumstick Leaves VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Boiled Drumstick Leaves	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	9.4% 272kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	0.047% 0.045g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.027% 0.005g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	61% 79g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	60% 43.5g	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	24% 9.07g	19% 7.26g	38g per day for Men 19-50 years
Protein	42.7% 24g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	177% 1592μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.05mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.25% 0.46mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	324% 4.2mg	27% 0.35mg	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	26% 104μg	14.7% 59μg	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	156% 141mg	20% 18mg	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	3.02% 0.45mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	68.5% 685mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	70.6% 0.64mg	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	132% 10.5mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	171% 3.94mg	12% 0.27mg	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	43.4% 304mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	57.2% 1946mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10% 370g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Leaves VS Jerusalem-artichokes per 1 lb

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

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

• 1 pound of Boiled Drumstick Leaves has 351 times more Vitamin A, 8.5 times more Vitamin B2, 1.5 times more Vitamin B3, 12.1 times more Vitamin B6, 1.8 times more Vitamin B9, 7.8 times more Vitamin C and 1080 times more Vitamin K than Jerusalem-artichokes.
• While 1 lb of Raw Jerusalem-artichokes contains 3.9 times more Vitamin B5 than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Jerusalem-artichokes provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Jerusalem-artichokes have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Drumstick Leaves as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Drumstick Leaves has 10.8 times more Calcium, 2 times more Magnesium, 14.5 times more Manganese and 4.1 times more Zinc than Jerusalem-artichokes.
• While 1 lb of Raw Jerusalem-artichokes contains 1.6 times more Copper and 1.5 times more Iron than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Jerusalem-artichokes contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Drumstick Leaves as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Drumstick Leaves has 1.3 times more Fiber and 2.6 times more Protein than Jerusalem-artichokes.
• While 1 lb of Raw Jerusalem-artichokes contains 1.6 times more Carbohydrate and 9.6 times more Sugars than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Jerusalem-artichokes offer comparable quantities of Energy per one pound.
• Both Boiled and Drained Drumstick Leaves as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in one pound.