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

Weight per 100 calories

• White Gourd-flowered: 714g
• Boiled Drumstick Leaves: 167g

Boiled and Drained Drumstick Leaves have 4.3 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	White Gourd-flowered	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.15% 0.025g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	9.4% 3.57g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	65% 585μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	65.3% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	20.8% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	119% 1.55mg	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	10.7% 43μg	9.6% 38.3μg	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	80% 72mg	57.4% 51.7mg	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	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	18.6% 186mg	25% 252mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	16% 0.14mg	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	18% 1.43mg	48.3% 3.87mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	63% 1.45mg	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	13.3% 93mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	18.4% 682g	3.68% 136g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of White Gourd-flowered have 6.4 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled Drumstick Leaves.
• While 100 kcal of Boiled and Drained Drumstick Leaves contain 1.8 times more Vitamin B1, 5.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 5.4 times more Vitamin B6 than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Drumstick Leaves provide similar amounts of Vitamin B9 per 100 calories.
• Both Raw White Gourd-flowered as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of White Gourd-flowered have 1.3 times more Copper, 1.4 times more Magnesium, 1.9 times more Potassium, 6.1 times more Zinc and 5 times more Water than Boiled Drumstick Leaves.
• While 100 kcal of Boiled and Drained Drumstick Leaves contain 1.4 times more Calcium, 2.7 times more Iron and 3.1 times more Manganese than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Drumstick Leaves contain similar levels of Phosphorus and Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Gourd-flowered have 1.3 times more Carbohydrate than Boiled Drumstick Leaves.
• While 100 kcal of Boiled and Drained Drumstick Leaves contain 2 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Drumstick Leaves offer comparable quantities of Energy and Fiber per 100 calories.
• Both Raw White Gourd-flowered as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 6 in 100 calories.