Comparing Nutrients in 1 pound Almonds VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Almonds	Drumstick Leaves	Recommended Dietary Allowance
Energy	91% 2626kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	NA	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	29% 37.6g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	171% 96g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	191% 1715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	230% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	0% 0mg	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	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Drumstick Leaves	Recommended Dietary Allowance
Calcium	122% 1220mg	84% 839mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	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	210% 17mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	210% 4.82mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.64% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Drumstick Leaves:

• Almonds have 1.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.8 times more Vitamin B5 than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain more Vitamin A, 1.3 times more Vitamin B1, 8.8 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Raw Drumstick Leaves have similar amounts of Vitamin B9 per 1 lb.
• Both Almonds as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Drumstick Leaves:

• Almonds have 1.5 times more Calcium, 9.8 times more Copper, 6.4 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium, 4.6 times more Selenium and 5.2 times more Zinc than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 17.8 times more Water than Almonds.
• Both Almonds and Raw Drumstick Leaves have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 9 times more Energy, 35.7 times more Fat, 2.6 times more Carbohydrate, 6.3 times more Fiber and 2.3 times more Protein than Raw Drumstick Leaves.
• Both Almonds as well as Raw Drumstick Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.