Comparing Nutrients in 14 ounces Boiled Drumstick Leaves VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Drumstick Leaves	Blanched Almonds	Recommended Dietary Allowance
Energy	8.2% 238kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	57% 74g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	21% 7.94g	103% 39.3g	38g per day for Men 19-50 years
Protein	37.4% 21g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	155% 1393μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2.02mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.9mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	284% 3.7mg	35% 0.46mg	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	23% 91μg	48.6% 194μg	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	137% 123mg	0% 0mg	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	2.65% 0.4mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	357% 429μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves	Blanched Almonds	Recommended Dietary Allowance
Calcium	60% 599mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	453% 4.08mg	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	115% 9.2mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	317% 7.3mg	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	38% 266mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Leaves VS Blanched Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Drumstick Leaves versus 14 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Drumstick Leaves vs Blanched Almonds:

• 14 ounces of Boiled Drumstick Leaves have more Vitamin A, 8.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2.1 times more Vitamin B9 and 237.5 times more Vitamin E than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Blanched Almonds provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled Drumstick Leaves have insufficient amounts of Vitamin E
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Drumstick Leaves as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Drumstick Leaves vs Blanched Almonds:

• 14 ounces of Boiled Drumstick Leaves have 18.1 times more Water than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 1.6 times more Calcium, 11.9 times more Copper, 1.4 times more Iron, 7.9 times more Magnesium, 2.1 times more Manganese, 7.2 times more Phosphorus, 1.9 times more Potassium, 3.6 times more Selenium and 6.1 times more Zinc than Boiled and Drained Drumstick Leaves.
• 14 ounces of Boiled Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Blanched Almonds contain 9.8 times more Energy, 56.5 times more Fat, 26 times more Saturated Fat, 824.3 times more Omega 6, 1.7 times more Carbohydrate, 4.6 times more Sugars, 5 times more Fiber and 4.1 times more Protein than Boiled and Drained Drumstick Leaves.
• 14 ounces of Boiled Drumstick Leaves provide inadequate amounts of Omega 6
• Both Boiled and Drained Drumstick Leaves as well as Blanched Almonds provide inadequate amounts of Omega 3 in 14 ounces.