Comparing Nutrients in 1 kilogram Boiled Drumstick Leaves VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Drumstick Leaves	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	20.7% 600kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	34% 11g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	16.6% 2.83g	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	212% 275g	130g per day for Men 19-50 years
Sugars	13.8% 10g	4% 2.9g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	52.6% 20g	60.5% 23g	38g per day for Men 19-50 years
Protein	94% 52.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	715% 9.3mg	132% 1.72mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	131% 118mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	151% 1510mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	377% 8.7mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	22% 817g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Leaves VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Drumstick Leaves versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Drumstick Leaves vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Boiled Drumstick Leaves has more Vitamin A, 1.8 times more Vitamin B1, 16.4 times more Vitamin B2, 5.4 times more Vitamin B6, 2.6 times more Vitamin C and 47 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.8 times more Vitamin B5 than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Drumstick Leaves as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Drumstick Leaves vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Boiled Drumstick Leaves has 11.6 times more Calcium, 3.1 times more Iron, 1.2 times more Magnesium, 4 times more Manganese, 1.2 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.7 times more Copper, 1.4 times more Phosphorus, 1.4 times more Potassium and 43.4 times more Sodium than Boiled and Drained Drumstick Leaves.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Drumstick Leaves as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Drumstick Leaves has 2.1 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.7 times more Energy, 5.5 times more Fat, 7.1 times more Saturated Fat and 2.5 times more Carbohydrate than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per one kilogram.
• Both Boiled and Drained Drumstick Leaves as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.