Comparing Nutrients in 100 calories Boiled Drumstick Leaves VS Drumstick Leaves

Weight per 100 calories

• Boiled Drumstick Leaves: 167g
• Drumstick Leaves: 156g

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

Discover which food has more nutrients per 100 calories - Boiled Drumstick Leaves or Drumstick Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Boiled Drumstick Leaves	Drumstick Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	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	0.15% 0.025g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	9.95% 13g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	8.77% 3.33g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	65% 585μg	65.6% 591μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.3% 0.85mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.33mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	144% 1.88mg	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	9.6% 38.3μg	15.6% 62.5μg	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	57.4% 51.7mg	89.8% 80.8mg	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	1.1% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves	Drumstick Leaves	Recommended Dietary Allowance
Calcium	25% 252mg	29% 289mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	18.2% 0.16mg	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	48.3% 3.87mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	72.2% 1.66mg	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	16% 112mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	15.5% 527mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	2.56% 1.4μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	3.68% 136g	3.32% 123g	3700g per day for Men 19-50 years

Boiled Drumstick Leaves VS Drumstick Leaves Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Drumstick Leaves or Drumstick Leaves?

Lets compare vitamin content per 100 calories of Boiled Drumstick Leaves vs Drumstick Leaves:

• 100 kcal of Raw Drumstick Leaves contain 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Drumstick Leaves provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 calories.
• Both Boiled and Drained Drumstick Leaves as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Drumstick Leaves vs Drumstick Leaves:

• 100 kcal of Raw Drumstick Leaves contain 1.6 times more Iron and 1.6 times more Phosphorus than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Drumstick Leaves contain similar levels of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Drumstick Leaves have 1.4 times more Carbohydrate than Drumstick Leaves.
• While 100 kcal of Raw Drumstick Leaves contain 1.4 times more Fat and 1.7 times more Protein than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Drumstick Leaves offer comparable quantities of Energy and Fiber per 100 calories.