Comparing Nutrients in 300 calories Drumstick Leaves VS Navel Oranges

Weight per 300 calories

• Drumstick Leaves: 469g
• Navel Oranges: 612g

Drumstick Leaves have 1.3 times more energy per 100g than Navel Oranges. It has low energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Drumstick Leaves or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Drumstick Leaves	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.56g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	NA	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	59% 76.8g	130g per day for Men 19-50 years
Sugars	NA	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	24.7% 9.38g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	78.7% 44g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Navel Oranges	Recommended Dietary Allowance
Vitamin A	197% 1772μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Navel Oranges	Recommended Dietary Allowance
Calcium	86.7% 867mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	26.5% 0.24mg	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	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	7.7% 0.18mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	46.5% 1580mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	7.67% 4.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.8% 42mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	9.97% 369g	14.2% 526g	3700g per day for Men 19-50 years

Drumstick Leaves VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Drumstick Leaves or Navel Oranges?

Lets compare vitamin content per 300 calories of Drumstick Leaves vs Navel Oranges:

• 300 calories of Drumstick Leaves have 24.1 times more Vitamin A, 2.9 times more Vitamin B1, 9.9 times more Vitamin B2, 4 times more Vitamin B3 and 11.6 times more Vitamin B6 than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 2.7 times more Vitamin B5 and 1.5 times more Vitamin C than Raw Drumstick Leaves.
• Both Drumstick Leaves and Navel Oranges provide similar amounts of Vitamin B9 per 300 calories.
• Both Raw Drumstick Leaves as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Drumstick Leaves vs Navel Oranges:

• 300 calories of Drumstick Leaves have 3.3 times more Calcium, 2.1 times more Copper, 23.6 times more Iron, 2.9 times more Magnesium, 28.1 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium, more Selenium and 5.7 times more Zinc than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.4 times more Water than Raw Drumstick Leaves.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Drumstick Leaves have 7.1 times more Fat and 7.9 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 2 times more Carbohydrate and 1.4 times more Fiber than Raw Drumstick Leaves.
• Both Drumstick Leaves and Navel Oranges offer comparable quantities of Energy per 300 calories.