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

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Drumstick Leaves	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	22% 640kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	NA	39% 12.5g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	184% 240g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	52.6% 20g	52.6% 20g	38g per day for Men 19-50 years
Protein	168% 94g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	420% 3780μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	214% 2.57mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	508% 6.6mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	923% 12mg	151% 1.96mg	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	100% 400μg	77.5% 310μg	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	574% 517mg	85.6% 77mg	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	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	185% 1850mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	85.6% 0.77mg	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	500% 40mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	462% 10.6mg	68.3% 1.57mg	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	160% 1120mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21.3% 787g	18% 671g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Drumstick Leaves versus 1 kg of 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 Drumstick Leaves vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Drumstick Leaves has more Vitamin A, 2.4 times more Vitamin B1, 17.8 times more Vitamin B2, 6.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 6.7 times more Vitamin C than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.6 times more Vitamin B5 than Raw Drumstick Leaves.
• Both Drumstick Leaves and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Raw Drumstick Leaves as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Drumstick Leaves has 14.2 times more Calcium, 1.4 times more Copper, 6.5 times more Iron, 2 times more Magnesium, 6.8 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 38.8 times more Sodium than Raw Drumstick Leaves.
• Both Drumstick Leaves and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Drumstick Leaves as well as 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 Drumstick Leaves has 4 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.3 times more Energy, 3.6 times more Fat and 2.9 times more Carbohydrate than Raw Drumstick Leaves.
• Both Drumstick Leaves and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per one kilogram.