Comparing Nutrients in 1 pound Dishcloth Gourd VS Boiled Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	Dishcloth Gourd	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	3.13% 91kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	39% 50.6g	130g per day for Men 19-50 years
Sugars	12.6% 9.16g	6.26% 4.54g	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	13% 5g	24% 9.07g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	177% 1592μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	56.6% 9.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	324% 4.2mg	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	7.94% 31.8μg	26% 104μg	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	60.5% 54.4mg	156% 141mg	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	3.02% 0.45mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	9.07% 91mg	68.5% 685mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	43.3% 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	20.4% 1.63mg	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	171% 3.94mg	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	20.7% 145mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.5% 426g	10% 370g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dishcloth Gourd has 2.1 times more Vitamin B5 than Boiled Drumstick Leaves.
• While 1 lb of Boiled and Drained Drumstick Leaves contains 4.4 times more Vitamin B1, 8.5 times more Vitamin B2, 5 times more Vitamin B3, 21.6 times more Vitamin B6, 3.3 times more Vitamin B9, 2.6 times more Vitamin C and 154.3 times more Vitamin K than Raw Dishcloth Gourd.
• 1 pound of Dishcloth Gourd have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw Dishcloth Gourd as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 lb of Boiled and Drained Drumstick Leaves contains 7.6 times more Calcium, 2.5 times more Copper, 6.4 times more Iron, 2.4 times more Magnesium, 9.4 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Potassium and 7 times more Zinc than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Boiled Drumstick Leaves contain similar levels of Water per one pound.
• 1 pound of Dishcloth Gourd lack sufficient amounts of Zinc
• Both Raw Dishcloth Gourd as well as Boiled and Drained Drumstick Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dishcloth Gourd has 2 times more Sugars than Boiled Drumstick Leaves.
• While 1 lb of Boiled and Drained Drumstick Leaves contains 3 times more Energy, 2.6 times more Carbohydrate, 1.8 times more Fiber and 4.4 times more Protein than Raw Dishcloth Gourd.
• 1 pound of Dishcloth Gourd provide inadequate amounts of Energy
• Both Raw Dishcloth Gourd as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 6 in one pound.