Comparing Nutrients in 14 ounces Drumstick Leaves VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Almonds	14%	72%	14%

Macro Nutrients

	Drumstick Leaves	Almonds	Recommended Dietary Allowance
Energy	8.76% 254kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	NA	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	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	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	21% 7.94g	131% 49.6g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Almonds	Recommended Dietary Allowance
Vitamin A	167% 1500μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.76mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	39.7% 159μg	43.7% 175μg	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	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	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Almonds	Recommended Dietary Allowance
Calcium	73.4% 734mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	85.6% 2909mg	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	21.6% 2.4mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Raw Drumstick Leaves have more Vitamin A, 1.3 times more Vitamin B1, 8.8 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 1.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.8 times more Vitamin B5 than Raw Drumstick Leaves.
• Both Raw Drumstick Leaves and Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Drumstick Leaves as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Drumstick Leaves vs Almonds:

• Raw Drumstick Leaves have 17.8 times more Water than Almonds.
• While Almonds contain 1.5 times more Calcium, 9.8 times more Copper, 6.4 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium, 4.6 times more Selenium and 5.2 times more Zinc than Raw Drumstick Leaves.
• Both Raw Drumstick Leaves and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 9 times more Energy, 35.7 times more Fat, 2.6 times more Carbohydrate, 6.3 times more Fiber and 2.3 times more Protein than Raw Drumstick Leaves.
• Both Raw Drumstick Leaves as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.