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

Weight per 300 calories

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

Raw Drumstick Leaves have 4.3 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

• 300 calories of Boiled White Gourd-flowered have 4.9 times more Vitamin B5 than Drumstick Leaves.
• While 300 kcal of Raw Drumstick Leaves contain 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 and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

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

Comparison of macro-nutrients per 300 calories:

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