Comparing Nutrients in 100 calories Boiled White Gourd-flowered with Salt VS Boiled Drumstick Pods with Salt

Weight per 100 calories

• Boiled White Gourd-flowered with Salt: 769g
• Boiled Drumstick Pods with Salt: 278g

Boiled and Drained Drumstick Pods with Salt have 2.8 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Boiled Drumstick Pods with Salt	20%	4%	76%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.048% 0.015g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	17.5% 22.7g	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	24.3% 9.23g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Vitamin A	NA	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	24% 0.31mg	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	7.7% 30.8μg	21% 83.3μg	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	72.6% 65.4mg	299% 269mg	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

	Boiled White Gourd-flowered with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Calcium	18.5% 185mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	24% 0.22mg	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	24% 1.92mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	29% 0.67mg	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	14.3% 100mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	37.3% 1269mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	122% 1831mg	51.7% 775mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	20% 733g	6.64% 246g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered With Salt VS Boiled Drumstick Pods With Salt Nutrients Per 100 Kcal

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

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

• 100 calories of Boiled White Gourd-flowered with Salt have 1.7 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled Drumstick Pods with Salt.
• While 100 kcal of Boiled and Drained Drumstick Pods with Salt contain 1.8 times more Vitamin B5, 2.7 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Drumstick Pods with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per 100 calories.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Drumstick Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled White Gourd-flowered with Salt vs Boiled Drumstick Pods with Salt:

• 100 calories of Boiled White Gourd-flowered with Salt have 3.3 times more Calcium, 1.5 times more Iron, 2.4 times more Sodium, 4.6 times more Zinc and 3 times more Water than Boiled Drumstick Pods with Salt.
• While 100 kcal of Boiled and Drained Drumstick Pods with Salt contain 1.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Selenium than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Drumstick Pods with Salt contain similar levels of Copper and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Drumstick Pods with Salt contain 1.3 times more Fiber and 1.3 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Drumstick Pods with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.