Comparing Nutrients in 100 calories Drumstick Leaves VS Boiled White Gourd-flowered

Weight per 100 calories

• Drumstick Leaves: 156g
• Boiled White Gourd-flowered: 667g

Drumstick Leaves have 4.3 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Drumstick Leaves	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.95% 13g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	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	8.22% 3.13g	21% 8g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	65.6% 591μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.5% 0.4mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	19.5% 0.25mg	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	15.6% 62.5μg	6.67% 26.7μg	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	89.8% 80.8mg	63% 56.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	29% 289mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	18.2% 0.16mg	19.3% 0.17mg	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	78% 6.25mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	72.2% 1.66mg	19% 0.44mg	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	25% 175mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	15.5% 527mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	2.56% 1.4μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	8.52% 0.94mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	3.32% 123g	17% 635g	3700g per day for Men 19-50 years

Drumstick Leaves VS Boiled White Gourd-flowered Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Drumstick Leaves vs Boiled White Gourd-flowered :

• 100 calories of Drumstick Leaves have 2.1 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B3, 7.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 4.9 times more Vitamin B5 than Raw Drumstick Leaves.
• Both Raw Drumstick Leaves as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Drumstick Leaves vs Boiled White Gourd-flowered :

• 100 calories of Drumstick Leaves have 1.8 times more Calcium, 3.8 times more Iron, 3.8 times more Manganese and 2 times more Phosphorus than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 2.2 times more Potassium, 5 times more Zinc and 5.2 times more Water than Raw Drumstick Leaves.
• Both Drumstick Leaves and Boiled White Gourd-flowered contain similar levels of Copper, Magnesium and Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Drumstick Leaves have 16.4 times more Fat and 3.7 times more Protein than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 1.9 times more Carbohydrate and 2.6 times more Fiber than Raw Drumstick Leaves.
• Both Drumstick Leaves and Boiled White Gourd-flowered offer comparable quantities of Energy per 100 calories.