Comparing Nutrients in 1 kilogram Boiled Drumstick Leaves VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Boiled Drumstick Leaves	Jew's Ear	Recommended Dietary Allowance
Energy	20.7% 600kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	52% 67.5g	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	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Jew's Ear	Recommended Dietary Allowance
Vitamin A	390% 3510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	185% 2.22mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	398% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	715% 9.3mg	67.7% 0.88mg	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	47.5% 190μg	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	6.67% 6mg	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	Jew's Ear	Recommended Dietary Allowance
Calcium	151% 1510mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	494% 4.45mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	377% 8.7mg	44% 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	20% 140mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	22% 817g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Leaves VS Jew's Ear per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Drumstick Leaves versus 1 kg of Jew's Ear to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Drumstick Leaves vs Jew's Ear:

• 1 kilogram of Boiled Drumstick Leaves has more Vitamin A, 2.7 times more Vitamin B1, 2.5 times more Vitamin B2, 28.5 times more Vitamin B3, 10.6 times more Vitamin B6, 1.2 times more Vitamin B9 and 51.7 times more Vitamin C than Jew's Ear.
• While 1 kg of Raw Jew's Ear contains 19.5 times more Vitamin B5 than Boiled and Drained Drumstick Leaves.
• 1 kilogram of Jew's Ear have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled and Drained Drumstick Leaves as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Drumstick Leaves vs Jew's Ear:

• 1 kilogram of Boiled Drumstick Leaves has 9.4 times more Calcium, 4.1 times more Iron, 1.4 times more Magnesium, 8.6 times more Manganese, 4.8 times more Phosphorus and 8 times more Potassium than Jew's Ear.
• While 1 kg of Raw Jew's Ear contains 5.2 times more Copper, 12.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Jew's Ear contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Drumstick Leaves lack sufficient amounts of Selenium
• 1 kilogram of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Drumstick Leaves has 2.4 times more Energy, 1.7 times more Carbohydrate and 11 times more Protein than Jew's Ear.
• 1 kilogram of Jew's Ear provide inadequate amounts of Energy and Protein