Comparing Nutrients in 300 calories Jerusalem-artichokes VS Drumstick Leaves

Weight per 300 calories

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

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

Discover which food has more nutrients per 300 calories - Jerusalem-artichokes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.042% 0.041g	6.77% 6.56g	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	0.024% 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	55% 71.7g	30% 39g	130g per day for Men 19-50 years
Sugars	54.4% 39.5g	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	17.3% 6.58g	24.7% 9.38g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	78.7% 44g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Jerusalem-artichokes VS Drumstick Leaves Nutrients Per 300 Kcal

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

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

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

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

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