Comparing Nutrients in 300 calories Boiled Drumstick Leaves VS Boiled Hyacinth-Young beans

Weight per 300 calories

• Boiled Drumstick Leaves: 500g
• Boiled Hyacinth-Young beans: 600g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Drumstick Leaves or Boiled Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Boiled Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.65g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.071% 0.012g	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	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	26.3% 10g	NA	38g per day for Men 19-50 years
Protein	47% 26.4g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	195% 1755μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.3% 9.98mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	357% 4.65mg	10.6% 0.14mg	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	70.5% 282μg	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	34% 30.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	75.5% 755mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	32% 0.29mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	189% 4.34mg	54.8% 1.26mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	17.5% 9.6μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	11% 408g	14% 521g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Drumstick Leaves vs Boiled Hyacinth-Young beans:

• Boiled and Drained Drumstick Leaves have 41.8 times more Vitamin A, 3.3 times more Vitamin B1, 4.8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 33.7 times more Vitamin B6 and 5.1 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain 2.5 times more Vitamin B9 than Boiled and Drained Drumstick Leaves.
• Both Boiled and Drained Drumstick Leaves as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Drumstick Leaves vs Boiled Hyacinth-Young beans:

• Boiled and Drained Drumstick Leaves have 3.1 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 3.4 times more Manganese and 3.8 times more Sodium than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain 1.5 times more Magnesium, 2.1 times more Selenium and 1.3 times more Water than Boiled and Drained Drumstick Leaves.
• Both Boiled and Drained Drumstick Leaves and Boiled and Drained Hyacinth-Young beans have similar amounts of Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Drumstick Leaves have 2.9 times more Fat and 1.5 times more Protein than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain more Omega 3 than Boiled and Drained Drumstick Leaves.
• Both Boiled and Drained Drumstick Leaves and Boiled and Drained Hyacinth-Young beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Drumstick Leaves as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.