Comparing Nutrients in 14 ounces Drumstick Leaves VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Drumstick Leaves	Blanched Almonds	Recommended Dietary Allowance
Energy	8.76% 254kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	NA	49% 15.7g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	NA	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	66.6% 37.3g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.76mg	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	39.7% 159μg	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	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	73.4% 734mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	198% 16mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	63.5% 445mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	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	21.6% 2.4mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Drumstick Leaves have more Vitamin A, 1.3 times more Vitamin B1, 10.4 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Drumstick Leaves.
• Both Raw Drumstick Leaves and Blanched Almonds have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw Drumstick Leaves as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Drumstick Leaves have 1.2 times more Iron and 17.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Calcium, 9.8 times more Copper, 6.4 times more Magnesium, 1.7 times more Manganese, 4.3 times more Phosphorus, 2 times more Potassium, 3.6 times more Selenium, 2.1 times more Sodium and 5 times more Zinc than Raw Drumstick Leaves.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds contain 9.2 times more Energy, 37.5 times more Fat, 2.3 times more Carbohydrate, 5 times more Fiber and 2.3 times more Protein than Raw Drumstick Leaves.
• Both Raw Drumstick Leaves as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.