Comparing Nutrients in 14 ounces Drumstick Leaves VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Drumstick Leaves	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	8.76% 254kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	NA	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	11.3% 14.6g	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	21% 7.94g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	167% 1500μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.76mg	11.6% 0.15mg	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	39.7% 159μg	3.97% 16μg	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	228% 205mg	37.5% 33.7mg	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	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

	Drumstick Leaves	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	73.4% 734mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	11.5% 0.1mg	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	198% 16mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	11.4% 0.26mg	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	63.5% 445mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	8.44% 312g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Leaves VS Boiled White Gourd-flowered per 14 oz

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

Lets compare vitamin content per 14 ounces of Drumstick Leaves vs Boiled White Gourd-flowered :

• 14 ounces of Drumstick Leaves have 8.9 times more Vitamin B1, 30 times more Vitamin B2, 5.7 times more Vitamin B3, 31.6 times more Vitamin B6, 10 times more Vitamin B9 and 6.1 times more Vitamin C than Boiled White Gourd-flowered .
• Both Drumstick Leaves and Boiled White Gourd-flowered provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Drumstick Leaves as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Drumstick Leaves vs Boiled White Gourd-flowered :

• 14 ounces of Drumstick Leaves have 7.7 times more Calcium, 4 times more Copper, 16 times more Iron, 3.8 times more Magnesium, 16.1 times more Manganese, 8.6 times more Phosphorus and 2 times more Potassium than Boiled White Gourd-flowered .
• Both Drumstick Leaves and Boiled White Gourd-flowered contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw Drumstick Leaves as well as Boiled and Drained White Gourd-flowered lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Drumstick Leaves have 4.3 times more Energy, 2.2 times more Carbohydrate, 1.7 times more Fiber and 15.7 times more Protein than Boiled White Gourd-flowered .
• 14 ounces of Boiled White Gourd-flowered provide inadequate amounts of Energy and Protein