Comparing Nutrients in 1 kilogram Boiled Drumstick Leaves VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Boiled Drumstick Leaves	Potherb Jute	Recommended Dietary Allowance
Energy	20.7% 600kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	6.9% 1.17g	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	44.6% 58g	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	83% 46.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Potherb Jute	Recommended Dietary Allowance
Vitamin A	390% 3510μg	309% 2780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	185% 2.22mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	420% 5.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	715% 9.3mg	462% 6mg	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	308% 1230μg	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	411% 370mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	151% 1510mg	208% 2080mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	283% 2.55mg	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	595% 47.6mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	377% 8.7mg	53.5% 1.23mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	164% 5590mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	22% 817g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Leaves VS Potherb Jute per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Drumstick Leaves vs Potherb Jute:

• 1 kilogram of Boiled Drumstick Leaves has 1.3 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Potherb Jute.
• While 1 kg of Raw Potherb Jute contains 5.3 times more Vitamin B9 than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Potherb Jute provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Potherb Jute have insufficient amounts of Vitamin B5
• Both Boiled and Drained Drumstick Leaves as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Drumstick Leaves vs Potherb Jute:

• 1 kilogram of Boiled Drumstick Leaves has 7.1 times more Manganese than Potherb Jute.
• While 1 kg of Raw Potherb Jute contains 1.4 times more Calcium, 3 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 1.6 times more Potassium and 1.6 times more Zinc than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Potherb Jute contain similar levels of Phosphorus and Water per one kilogram.
• Both Boiled and Drained Drumstick Leaves as well as Raw Potherb Jute lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Drumstick Leaves has 1.8 times more Energy and 1.9 times more Carbohydrate than Potherb Jute.
• Both Boiled Drumstick Leaves and Potherb Jute offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Potherb Jute provide inadequate amounts of Energy
• Both Boiled and Drained Drumstick Leaves as well as Raw Potherb Jute provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.