Comparing Nutrients in 100 calories Dishcloth Gourd VS Drumstick Leaves

Weight per 100 calories

• Dishcloth Gourd: 500g
• Drumstick Leaves: 156g

Raw Drumstick Leaves have 3.2 times more energy per unit of mass than Raw Dishcloth Gourd, which is low in comparison to other foods. Dishcloth Gourd having very low energy density.

Which food has more nutrients per 100 calories - Dishcloth Gourd or Drumstick Leaves?

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Dishcloth Gourd	Drumstick Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	9.95% 13g	130g per day for Men 19-50 years
Sugars	14% 10g	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	14.5% 5.5g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	10.7% 6g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	65.6% 591μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.22mg	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	8.75% 35μg	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	66.7% 60mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Drumstick Leaves	Recommended Dietary Allowance
Calcium	10% 100mg	29% 289mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.18mg	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	22.5% 1.8mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	23% 160mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	15.5% 527mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	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	3.2% 0.35mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	12.7% 469g	3.32% 123g	3700g per day for Men 19-50 years

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

• Raw Dishcloth Gourd has 5.6 times more Vitamin B5 than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B3, 8.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dishcloth Gourd vs Drumstick Leaves:

• Raw Dishcloth Gourd has 1.3 times more Potassium and 3.8 times more Water than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 2.9 times more Calcium, 3.5 times more Iron, 3.6 times more Manganese, 1.4 times more Selenium and 2.7 times more Zinc than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Raw Drumstick Leaves have similar amounts of Copper, Magnesium, Phosphorus and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Dishcloth Gourd has 1.7 times more Carbohydrate and 1.8 times more Fiber than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 2.2 times more Fat and 2.4 times more Protein than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Raw Drumstick Leaves have similar amounts of Energy per 100 kcal.
• Both Raw Dishcloth Gourd as well as Raw Drumstick Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.