Comparing Nutrients in 300 calories Boiled Drumstick Leaves VS Ginger Root

Weight per 300 calories

• Boiled Drumstick Leaves: 500g
• Ginger Root: 375g

Raw Ginger Root has 1.3 times more energy per unit of mass than Boiled and Drained Drumstick Leaves, which is average in comparison to other foods. Boiled Drumstick Leaves having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Drumstick Leaves or Ginger Root?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Ginger Root	9%	8%	83%

Macro Nutrients

	Boiled Drumstick Leaves	Ginger Root	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.65g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.97% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.8g	51.3% 66.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	8.8% 6.38g	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	26.3% 10g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	47% 26.4g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Ginger Root	Recommended Dietary Allowance
Vitamin A	195% 1755μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.3% 9.98mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	357% 4.65mg	46% 0.6mg	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	28.8% 115μg	10.3% 41.3μg	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	172% 155mg	21% 18.8mg	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	3.33% 0.5mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	0.31% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves	Ginger Root	Recommended Dietary Allowance
Calcium	75.5% 755mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	94% 0.85mg	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	145% 11.6mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	189% 4.34mg	37.3% 0.86mg	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	48% 335mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	4.77% 2.63μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	11% 408g	8% 296g	3700g per day for Men 19-50 years

Boiled Drumstick Leaves VS Ginger Root Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Drumstick Leaves or Ginger Root?

Lets compare vitamin content per 300 calories of Boiled Drumstick Leaves vs Ginger Root:

• 300 calories of Boiled Drumstick Leaves have more Vitamin A, 11.8 times more Vitamin B1, 20 times more Vitamin B2, 3.5 times more Vitamin B3, 7.7 times more Vitamin B6, 2.8 times more Vitamin B9, 8.3 times more Vitamin C and 1440 times more Vitamin K than Ginger Root.
• While 300 kcal of Raw Ginger Root contain 1.5 times more Vitamin B5 and 2 times more Vitamin E than Boiled and Drained Drumstick Leaves.
• 300 calories of Boiled Drumstick Leaves have insufficient amounts of Vitamin E
• 300 calories of Ginger Root have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Drumstick Leaves as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Drumstick Leaves vs Ginger Root:

• 300 calories of Boiled Drumstick Leaves have 12.6 times more Calcium, 5.2 times more Iron, 5.1 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Selenium, 1.9 times more Zinc and 1.4 times more Water than Ginger Root.
• While 300 kcal of Raw Ginger Root contain 2 times more Copper than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Ginger Root contain similar levels of Magnesium and Potassium per 300 calories.
• 300 calories of Ginger Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Drumstick Leaves have 1.3 times more Fiber and 3.9 times more Protein than Ginger Root.
• While 300 kcal of Raw Ginger Root contain more Omega 3 and 1.3 times more Sugars than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Ginger Root offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Drumstick Leaves provide inadequate amounts of Omega 3
• Both Boiled and Drained Drumstick Leaves as well as Raw Ginger Root provide inadequate amounts of Omega 6 in 300 calories.