Comparing Nutrients in 300 calories Boiled Dishcloth Gourd VS Drumstick Leaves

Weight per 300 calories

• Boiled Dishcloth Gourd: 536g
• Drumstick Leaves: 469g

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 or Drumstick Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Boiled Dishcloth Gourd	Drumstick Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	6.77% 6.56g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	4.66% 0.79g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	30% 39g	130g per day for Men 19-50 years
Sugars	38.2% 27.7g	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	41% 15.5g	24.7% 9.38g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	78.7% 44g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	197% 1772μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.7% 2.7mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.8% 0.53mg	433% 5.63mg	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% 64.3μg	47% 188μg	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	34% 30.5mg	269% 242mg	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	8.57% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Drumstick Leaves	Recommended Dietary Allowance
Calcium	4.82% 48.2mg	86.7% 867mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	54.7% 0.49mg	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	24% 1.93mg	234% 18.8mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	217% 5mg	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	23.7% 166mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	7.67% 4.2μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	8.28% 0.91mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	12.2% 452g	9.97% 369g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dishcloth Gourd has 4.6 times more Vitamin B5 than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 4.9 times more Vitamin B1, 13.8 times more Vitamin B2, 7.5 times more Vitamin B3, 10.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 7.9 times more Vitamin C than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Dishcloth Gourd has 1.5 times more Potassium, 2.7 times more Sodium and 1.2 times more Water than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 18 times more Calcium, 9.7 times more Iron, 1.8 times more Magnesium, 4.2 times more Manganese, 3.2 times more Phosphorus, 3.9 times more Selenium and 3.1 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Raw Drumstick Leaves have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Dishcloth Gourd has 2 times more Carbohydrate and 1.7 times more Fiber than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 3.6 times more Fat and 12.5 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Raw Drumstick Leaves have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Drumstick Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.