Comparing Nutrients in 1 pound White Gourd-flowered VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	29% 37.6g	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	5.97% 2.27g	24% 9.07g	38g per day for Men 19-50 years
Protein	5.02% 2.8g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	191% 1715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	230% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	419% 5.44mg	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	6.8% 27.2μg	45.4% 181μg	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	51% 46mg	261% 235mg	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

	White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Calcium	11.8% 118mg	84% 839mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	53% 0.48mg	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	11.3% 0.91mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	210% 4.82mg	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	8.42% 59mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	45% 1529mg	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	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	11.7% 433g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Drumstick Leaves per 1 lb

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

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

• 1 pound of White Gourd-flowered has 1.2 times more Vitamin B5 than Drumstick Leaves.
• While 1 lb of Raw Drumstick Leaves contains 8.9 times more Vitamin B1, 30 times more Vitamin B2, 6.9 times more Vitamin B3, 30 times more Vitamin B6, 6.7 times more Vitamin B9 and 5.1 times more Vitamin C than Raw White Gourd-flowered .
• 1 pound of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of White Gourd-flowered has 1.2 times more Water than Drumstick Leaves.
• While 1 lb of Raw Drumstick Leaves contains 7.1 times more Calcium, 4 times more Copper, 20 times more Iron, 3.8 times more Magnesium, 16.1 times more Manganese, 8.6 times more Phosphorus and 2.2 times more Potassium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Drumstick Leaves contain similar levels of Zinc per one pound.
• 1 pound of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw White Gourd-flowered as well as Raw Drumstick Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Drumstick Leaves contains 4.6 times more Energy, 2.4 times more Carbohydrate, 4 times more Fiber and 15.2 times more Protein than Raw White Gourd-flowered .
• 1 pound of White Gourd-flowered provide inadequate amounts of Energy, Fiber and Protein