Comparing Nutrients in 1 pound Drumstick Leaves VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Drumstick Leaves	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	10% 290kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	32.3% 23.5g	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	24% 9.07g	34.6% 13g	38g per day for Men 19-50 years
Protein	76% 42.6g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	191% 1715μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	230% 3mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	419% 5.44mg	34.5% 0.45mg	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	45.4% 181μg	13.6% 54.4μg	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	261% 235mg	28.7% 26mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	84% 839mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	43% 0.39mg	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	227% 18mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	210% 4.82mg	44% 1mg	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	72.6% 508mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	45% 1529mg	60.4% 2055mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.64% 357g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Leaves VS Boiled Dishcloth Gourd per 1 lb

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

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

• 1 pound of Drumstick Leaves has 5.6 times more Vitamin B1, 15.7 times more Vitamin B2, 8.5 times more Vitamin B3, 12.1 times more Vitamin B6, 3.3 times more Vitamin B9 and 9.1 times more Vitamin C than Boiled Dishcloth Gourd.
• While 1 lb of Boiled and Drained Dishcloth Gourd contains 4 times more Vitamin B5 than Raw Drumstick Leaves.
• 1 pound of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• Both Raw Drumstick Leaves as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Drumstick Leaves vs Boiled Dishcloth Gourd:

• 1 pound of Drumstick Leaves has 20.6 times more Calcium, 1.2 times more Copper, 11.1 times more Iron, 2.1 times more Magnesium, 4.8 times more Manganese, 3.6 times more Phosphorus and 3.5 times more Zinc than Boiled Dishcloth Gourd.
• While 1 lb of Boiled and Drained Dishcloth Gourd contains 1.3 times more Potassium than Raw Drumstick Leaves.
• Both Drumstick Leaves and Boiled Dishcloth Gourd contain similar levels of Water per one pound.
• 1 pound of Boiled Dishcloth Gourd lack sufficient amounts of Calcium and Zinc
• Both Raw Drumstick Leaves as well as Boiled and Drained Dishcloth Gourd lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Drumstick Leaves has 14.2 times more Protein than Boiled Dishcloth Gourd.
• While 1 lb of Boiled and Drained Dishcloth Gourd contains 1.7 times more Carbohydrate and 1.5 times more Fiber than Raw Drumstick Leaves.
• 1 pound of Boiled Dishcloth Gourd provide inadequate amounts of Energy and Protein