Comparing Nutrients in 1 kilogram Boiled Drumstick Leaves with Salt VS Boiled Dishcloth Gourd with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves with Salt	28%	11%	61%
Boiled Dishcloth Gourd with Salt	4%	5%	91%

Macro Nutrients

	Boiled Drumstick Leaves with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Energy	20.7% 600kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	8.7% 1.48g	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	106% 138g	130g per day for Men 19-50 years
Sugars	13.8% 10g	71.3% 51.7g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	94% 52.7g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Vitamin A	390% 3510μg	NA	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	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	715% 9.3mg	76% 0.99mg	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	30% 120μg	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	63.3% 57mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves with Salt	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Calcium	151% 1510mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	94% 0.85mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	377% 8.7mg	97% 2.23mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	133% 4530mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	163% 2450mg	171% 2570mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22% 817g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Leaves with Salt VS Boiled Dishcloth Gourd 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 Dishcloth Gourd 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 Dishcloth Gourd with Salt:

• 1 kilogram of Boiled Drumstick Leaves with Salt has 4.8 times more Vitamin B1, 12.1 times more Vitamin B2, 7.7 times more Vitamin B3, 9.4 times more Vitamin B6, 1.9 times more Vitamin B9, 5.4 times more Vitamin C and 63.5 times more Vitamin K than Boiled Dishcloth Gourd with Salt.
• While 1 kg of Boiled and Drained Dishcloth Gourd with Salt contains 4.9 times more Vitamin B5 than Boiled and Drained Drumstick Leaves with Salt.
• 1 kilogram of Boiled Dishcloth Gourd with Salt have insufficient amounts of Vitamin B3 and Vitamin K
• Both Boiled and Drained Drumstick Leaves with Salt as well as Boiled and Drained Dishcloth Gourd with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Drumstick Leaves with Salt has 16.8 times more Calcium, 6.4 times more Iron, 1.7 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus and 2.9 times more Zinc than Boiled Dishcloth Gourd with Salt.
• While 1 kg of Boiled and Drained Dishcloth Gourd with Salt contains 1.3 times more Potassium than Boiled and Drained Drumstick Leaves with Salt.
• Both Boiled Drumstick Leaves with Salt and Boiled Dishcloth Gourd with Salt contain similar levels of Copper, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Drumstick Leaves with Salt as well as Boiled and Drained Dishcloth Gourd 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 8 times more Protein than Boiled Dishcloth Gourd with Salt.
• While 1 kg of Boiled and Drained Dishcloth Gourd with Salt contains 5.2 times more Sugars and 1.5 times more Fiber than Boiled and Drained Drumstick Leaves with Salt.
• Both Boiled Drumstick Leaves with Salt and Boiled Dishcloth Gourd with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Dishcloth Gourd with Salt provide inadequate amounts of Energy and Protein