Comparing Nutrients in 1 kilogram Dishcloth Gourd VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Dishcloth Gourd	Drumstick Leaves	Recommended Dietary Allowance
Energy	6.9% 200kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	28% 20g	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	29% 11g	52.6% 20g	38g per day for Men 19-50 years
Protein	21.4% 12g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	508% 6.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	923% 12mg	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	17.5% 70μg	100% 400μg	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	133% 120mg	574% 517mg	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	5.83% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Drumstick Leaves	Recommended Dietary Allowance
Calcium	20% 200mg	185% 1850mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	117% 1.05mg	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	45% 3.6mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	462% 10.6mg	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	45.7% 320mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	25.4% 939g	21.3% 787g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dishcloth Gourd vs Drumstick Leaves:

• Raw Dishcloth Gourd has 1.7 times more Vitamin B5 than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 5.1 times more Vitamin B1, 11 times more Vitamin B2, 5.6 times more Vitamin B3, 27.9 times more Vitamin B6, 5.7 times more Vitamin B9 and 4.3 times more Vitamin C than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dishcloth Gourd vs Drumstick Leaves:

• Raw Drumstick Leaves contain 9.3 times more Calcium, 3 times more Copper, 11.1 times more Iron, 3 times more Magnesium, 11.6 times more Manganese, 3.5 times more Phosphorus, 2.4 times more Potassium, 4.5 times more Selenium and 8.6 times more Zinc than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Raw Drumstick Leaves have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Drumstick Leaves contain 3.2 times more Energy, 7 times more Fat, 1.9 times more Carbohydrate, 1.8 times more Fiber and 7.8 times more Protein than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Raw Drumstick Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.