Comparing Nutrients in 300 calories Boiled Dishcloth Gourd with Salt VS Boiled Drumstick Leaves with Salt

Weight per 300 calories

• Boiled Dishcloth Gourd with Salt: 556g
• Boiled Drumstick Leaves with Salt: 500g

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

Which food has more nutrients per 300 calories - Boiled Dishcloth Gourd with Salt or Boiled Drumstick Leaves with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd with Salt	4%	5%	91%
Boiled Drumstick Leaves with Salt	28%	11%	61%

Macro Nutrients

	Boiled Dishcloth Gourd with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.95% 1.9g	4.8% 4.65g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	4.84% 0.82g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.8% 76.4g	43% 55.8g	130g per day for Men 19-50 years
Sugars	39.6% 28.7g	6.9% 5g	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	42.4% 16g	26.3% 10g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Vitamin A	NA	195% 1755μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.03% 1.44mg	62.3% 9.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.7% 2.8mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	357% 4.65mg	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	16.7% 66.7μg	28.8% 115μg	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	35% 31.7mg	172% 155mg	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	8.9% 1.33mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.87% 9.44μg	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	75.5% 755mg	1000mg per day for Men 19-50 years
Copper	52.5% 0.47mg	47.8% 0.43mg	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	25% 2mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	189% 4.34mg	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	24.6% 172mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	74% 2517mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	95% 1428mg	81.7% 1225mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	12.7% 468g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Dishcloth Gourd with Salt vs Boiled Drumstick Leaves with Salt:

• Boiled and Drained Dishcloth Gourd with Salt has 5.5 times more Vitamin B5 and 2.7 times more Vitamin E than Boiled and Drained Drumstick Leaves with Salt.
• While Boiled and Drained Drumstick Leaves with Salt contain 4.3 times more Vitamin B1, 10.9 times more Vitamin B2, 6.9 times more Vitamin B3, 8.4 times more Vitamin B6, 1.7 times more Vitamin B9, 4.9 times more Vitamin C and 57.2 times more Vitamin K than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Boiled and Drained Drumstick Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Dishcloth Gourd with Salt vs Boiled Drumstick Leaves with Salt:

• Boiled and Drained Dishcloth Gourd with Salt has 1.5 times more Potassium than Boiled and Drained Drumstick Leaves with Salt.
• While Boiled and Drained Drumstick Leaves with Salt contain 15.1 times more Calcium, 5.8 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese, 1.9 times more Phosphorus, 4.1 times more Selenium and 2.6 times more Zinc than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt and Boiled and Drained Drumstick Leaves with Salt have similar amounts of Copper, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Dishcloth Gourd with Salt has 1.4 times more Carbohydrate, 5.7 times more Sugars and 1.6 times more Fiber than Boiled and Drained Drumstick Leaves with Salt.
• While Boiled and Drained Drumstick Leaves with Salt contain 2.5 times more Fat and 7.2 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt and Boiled and Drained Drumstick Leaves with Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Boiled and Drained Drumstick Leaves with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.