Comparing Nutrients in 300 calories Drumstick Leaves VS Boiled White Gourd-flowered

Weight per 300 calories

• Drumstick Leaves: 469g
• Boiled White Gourd-flowered: 2000g

Drumstick Leaves have 4.3 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 300 calories - Drumstick Leaves or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Drumstick Leaves	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	56.8% 73.8g	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	24.7% 9.38g	63% 24g	38g per day for Men 19-50 years
Protein	78.7% 44g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	197% 1772μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	58.5% 0.76mg	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	47% 188μg	20% 80μg	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	269% 242mg	189% 170mg	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

	Drumstick Leaves	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	86.7% 867mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	57.8% 0.52mg	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	234% 18.8mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	57.4% 1.32mg	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	75% 525mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	46.5% 1580mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	7.67% 4.2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.8% 42mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	127% 14mg	11mg per day for Men 19-50 years
Water	9.97% 369g	51.5% 1906g	3700g per day for Men 19-50 years

Drumstick Leaves VS Boiled White Gourd-flowered Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Drumstick Leaves or Boiled White Gourd-flowered ?

Lets compare vitamin content per 300 calories of Drumstick Leaves vs Boiled White Gourd-flowered :

• 300 calories of Drumstick Leaves have 2.1 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B3, 7.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 4.9 times more Vitamin B5 than Raw Drumstick Leaves.
• Both Raw Drumstick Leaves as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Drumstick Leaves vs Boiled White Gourd-flowered :

• 300 calories of Drumstick Leaves have 1.8 times more Calcium, 3.8 times more Iron, 3.8 times more Manganese and 2 times more Phosphorus than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 2.2 times more Potassium, 5 times more Zinc and 5.2 times more Water than Raw Drumstick Leaves.
• Both Drumstick Leaves and Boiled White Gourd-flowered contain similar levels of Copper, Magnesium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Drumstick Leaves have 16.4 times more Fat and 3.7 times more Protein than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 1.9 times more Carbohydrate and 2.6 times more Fiber than Raw Drumstick Leaves.
• Both Drumstick Leaves and Boiled White Gourd-flowered offer comparable quantities of Energy per 300 calories.