Comparing Nutrients in 14 ounces Boiled Drumstick Leaves VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Drumstick Leaves	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	8.2% 238kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	21% 7.94g	110% 41.7g	38g per day for Men 19-50 years
Protein	37.4% 21g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Oil Roasted 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2.02mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.9mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	284% 3.7mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	60% 599mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	111% 12mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Leaves VS Oil Roasted Almonds per 14 oz

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

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

• 14 ounces of Boiled Drumstick Leaves have more Vitamin A, 2.4 times more Vitamin B1, 7.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 259.7 times more Vitamin E than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Oil Roasted Almonds provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Drumstick Leaves have insufficient amounts of Vitamin E
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Drumstick Leaves as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Drumstick Leaves have 29.2 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.9 times more Calcium, 11.1 times more Copper, 1.6 times more Iron, 8.1 times more Magnesium, 2.8 times more Manganese, 7 times more Phosphorus, 2 times more Potassium, 4.6 times more Selenium and 6.3 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 Oil Roasted Almonds contain 10.1 times more Energy, 59.3 times more Fat, 27.7 times more Saturated Fat, 901.3 times more Omega 6, 1.6 times more Carbohydrate, 4.6 times more Sugars, 5.3 times more Fiber and 4 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 Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.