Comparing Nutrients in 1 kilogram Boiled White Gourd-flowered VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Boiled White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Energy	5.17% 150kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	NA	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	31.6% 12g	52.6% 20g	38g per day for Men 19-50 years
Protein	10.7% 6g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	508% 6.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	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	10% 40μg	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	94% 85mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Calcium	24% 240mg	185% 1850mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	31.3% 2.5mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	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	18.6% 130mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	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	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	25.8% 953g	21.3% 787g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled White Gourd-flowered vs Drumstick Leaves:

• Raw Drumstick Leaves contain 8.9 times more Vitamin B1, 30 times more Vitamin B2, 5.7 times more Vitamin B3, 31.6 times more Vitamin B6, 10 times more Vitamin B9 and 6.1 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Drumstick Leaves have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled and Drained White Gourd-flowered as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled White Gourd-flowered vs Drumstick Leaves:

• Boiled and Drained White Gourd-flowered has 1.2 times more Water than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 7.7 times more Calcium, 4 times more Copper, 16 times more Iron, 3.8 times more Magnesium, 16.1 times more Manganese, 8.6 times more Phosphorus, 2 times more Potassium and 4.5 times more Selenium than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Drumstick Leaves have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Drumstick Leaves contain 4.3 times more Energy, 70 times more Fat, 2.2 times more Carbohydrate, 1.7 times more Fiber and 15.7 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered as well as Raw Drumstick Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.