Comparing Nutrients in 500 calories Jerusalem-artichokes VS Drumstick Leaves

Weight per 500 calories

• Jerusalem-artichokes: 685g
• Drumstick Leaves: 781g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.071% 0.068g	11.3% 11g	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	0.04% 0.007g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	91% 65.8g	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	29% 11g	41% 15.6g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	131% 73.4g	56g per day for Men 19-50 years

Vitamins

	Jerusalem-artichokes	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	0.76% 6.85μg	328% 2953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.7mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	721% 9.38mg	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	22.3% 89μg	78% 313μg	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	30.4% 27.4mg	449% 404mg	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	8.68% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jerusalem-artichokes	Drumstick Leaves	Recommended Dietary Allowance
Calcium	9.6% 96mg	145% 1445mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	91% 0.82mg	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	291% 23.3mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	78% 328mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	361% 8.3mg	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	76.3% 534mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	86.4% 2938mg	77.4% 2633mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.8μg	12.8% 7.03μg	55μg per day for Men 19-50 years
Sodium	1.83% 27.4mg	4.7% 70.3mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	14.4% 534g	16.6% 615g	3700g per day for Men 19-50 years

Jerusalem-artichokes VS Drumstick Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Jerusalem-artichokes or Drumstick Leaves?

Lets compare vitamin content per 500 calories of Jerusalem-artichokes vs Drumstick Leaves:

• 500 calories of Jerusalem-artichokes have 2.8 times more Vitamin B5 than Drumstick Leaves.
• While 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Jerusalem-artichokes vs Drumstick Leaves:

• 500 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 500 calories.
• 500 calories of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Jerusalem-artichokes have 1.8 times more Carbohydrate than Drumstick Leaves.
• While 500 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 500 calories.