Comparing Nutrients in 1 kilogram Boiled Drumstick Leaves with Salt VS Boiled Drumstick Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves with Salt	28%	11%	61%
Boiled Drumstick Pods with Salt	20%	4%	76%

Macro Nutrients

	Boiled Drumstick Leaves with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Energy	20.7% 600kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 112g	63% 81.8g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	52.6% 20g	111% 42g	38g per day for Men 19-50 years
Protein	94% 52.7g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Vitamin A	390% 3510μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	185% 2.22mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	715% 9.3mg	86% 1.12mg	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	57.5% 230μg	75% 300μg	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	344% 310mg	1078% 970mg	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	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Calcium	151% 1510mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	86.7% 0.78mg	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	290% 23mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	377% 8.7mg	105% 2.4mg	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	96% 670mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	134% 4570mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	163% 2450mg	186% 2790mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	22% 817g	24% 884g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Leaves with Salt VS Boiled Drumstick Pods with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Drumstick Leaves with Salt versus 1 kg of Boiled Drumstick Pods with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Drumstick Leaves with Salt vs Boiled Drumstick Pods with Salt:

• 1 kilogram of Boiled Drumstick Leaves with Salt has 87.8 times more Vitamin A, 4.8 times more Vitamin B1, 7.5 times more Vitamin B2, 3.4 times more Vitamin B3 and 8.3 times more Vitamin B6 than Boiled Drumstick Pods with Salt.
• While 1 kg of Boiled and Drained Drumstick Pods with Salt contains 6.9 times more Vitamin B5, 1.3 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled and Drained Drumstick Leaves with Salt.
• 1 kilogram of Boiled Drumstick Pods with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Drumstick Leaves with Salt as well as Boiled and Drained Drumstick Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Drumstick Leaves with Salt vs Boiled Drumstick Pods with Salt:

• 1 kilogram of Boiled Drumstick Leaves with Salt has 7.6 times more Calcium, 5.2 times more Iron, 3.6 times more Manganese and 1.4 times more Phosphorus than Boiled Drumstick Pods with Salt.
• While 1 kg of Boiled and Drained Drumstick Pods with Salt contains 1.3 times more Potassium than Boiled and Drained Drumstick Leaves with Salt.
• Both Boiled Drumstick Leaves with Salt and Boiled Drumstick Pods with Salt contain similar levels of Copper, Magnesium, Sodium, Zinc and Water per one kilogram.
• Both Boiled and Drained Drumstick Leaves with Salt as well as Boiled and Drained Drumstick Pods with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Drumstick Leaves with Salt has 1.7 times more Energy, 1.4 times more Carbohydrate and 2.5 times more Protein than Boiled Drumstick Pods with Salt.
• While 1 kg of Boiled and Drained Drumstick Pods with Salt contains 2.1 times more Fiber than Boiled and Drained Drumstick Leaves with Salt.
• 1 kilogram of Boiled Drumstick Pods with Salt provide inadequate amounts of Energy