Comparing Nutrients in 300 calories Drumstick Leaves VS Jerusalem-artichokes

Weight per 300 calories

• Drumstick Leaves: 469g
• Jerusalem-artichokes: 411g

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

Discover which food has more nutrients per 300 calories - Drumstick Leaves or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.56g	0.042% 0.041g	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	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	55% 71.7g	130g per day for Men 19-50 years
Sugars	NA	54.4% 39.5g	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	24.7% 9.38g	17.3% 6.58g	38g per day for Men 19-50 years
Protein	78.7% 44g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	197% 1772μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	68.5% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	24.3% 0.32mg	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	47% 188μg	13.4% 53.4μg	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	269% 242mg	18.3% 16.4mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	86.7% 867mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	64% 0.58mg	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	234% 18.8mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	16.6% 70mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	10.7% 0.25mg	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	75% 525mg	45.8% 321mg	700mg per day for Men 19-50 years
Potassium	46.5% 1580mg	52% 1763mg	3400mg per day for Men 19-50 years
Selenium	7.67% 4.2μg	5.23% 2.88μg	55μg per day for Men 19-50 years
Sodium	2.8% 42mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	9.97% 369g	8.66% 321g	3700g per day for Men 19-50 years

Drumstick Leaves VS Jerusalem-artichokes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Drumstick Leaves or Jerusalem-artichokes?

Lets compare vitamin content per 300 calories of Drumstick Leaves vs Jerusalem-artichokes:

• 300 calories of Drumstick Leaves have 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 Jerusalem-artichokes.
• While 300 kcal of Raw Jerusalem-artichokes contain 2.8 times more Vitamin B5 than Raw Drumstick Leaves.
• 300 calories 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 300 calories.

Comparing minerals per 300 calories for Drumstick Leaves vs Jerusalem-artichokes:

• 300 calories of Drumstick Leaves have 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 Jerusalem-artichokes.
• Both Drumstick Leaves and Jerusalem-artichokes contain similar levels of Copper, Potassium and Water per 300 calories.
• 300 calories of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Drumstick Leaves have 159.7 times more Fat, 1.4 times more Fiber and 5.4 times more Protein than Jerusalem-artichokes.
• While 300 kcal of Raw Jerusalem-artichokes contain 1.8 times more Carbohydrate than Raw Drumstick Leaves.
• Both Drumstick Leaves and Jerusalem-artichokes offer comparable quantities of Energy per 300 calories.