Comparing Nutrients in 1 kilogram Boiled Drumstick Leaves VS Boiled Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Boiled Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	20.7% 600kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.12% 0.02g	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	70.8% 92g	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	NA	38g per day for Men 19-50 years
Protein	94% 52.7g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	390% 3510μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	185% 2.22mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	715% 9.3mg	17.7% 0.23mg	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	118% 470μg	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	56.7% 51mg	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	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	151% 1510mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	53.3% 0.48mg	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	95% 7.6mg	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	91% 2.1mg	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	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	22% 817g	23.5% 869g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Drumstick Leaves vs Boiled Hyacinth-Young beans:

• Boiled and Drained Drumstick Leaves have 50.1 times more Vitamin A, 4 times more Vitamin B1, 5.8 times more Vitamin B2, 4.2 times more Vitamin B3, 1.9 times more Vitamin B5, 40.4 times more Vitamin B6 and 6.1 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain 2 times more Vitamin B9 than Boiled and Drained Drumstick Leaves.
• Both Boiled and Drained Drumstick Leaves as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Drumstick Leaves vs Boiled Hyacinth-Young beans:

• Boiled and Drained Drumstick Leaves have 3.7 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 4.1 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain 1.8 times more Selenium than Boiled and Drained Drumstick Leaves.
• Both Boiled and Drained Drumstick Leaves and Boiled and Drained Hyacinth-Young beans have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Drumstick Leaves have 1.2 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Drumstick Leaves and Boiled and Drained Hyacinth-Young beans have similar amounts of Energy per 1 kg.
• Both Boiled and Drained Drumstick Leaves as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.