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

Weight per 300 calories

• White Gourd-flowered: 2143g
• Boiled Drumstick Leaves: 500g

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

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	White Gourd-flowered	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	4.8% 4.65g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	43% 55.8g	130g per day for Men 19-50 years
Sugars	NA	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	28% 10.7g	26.3% 10g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	195% 1755μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.8% 0.62mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	62.3% 9.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	32% 129μg	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	240% 216mg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	55.7% 557mg	75.5% 755mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	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	53.6% 4.3mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	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	39.8% 279mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	11% 408g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of White Gourd-flowered have 6.4 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled Drumstick Leaves.
• While 300 kcal of Boiled and Drained Drumstick Leaves contain 1.8 times more Vitamin B1, 5.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 5.4 times more Vitamin B6 than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Drumstick Leaves provide similar amounts of Vitamin B9 per 300 calories.
• Both Raw White Gourd-flowered as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of White Gourd-flowered have 1.3 times more Copper, 1.4 times more Magnesium, 1.9 times more Potassium, 6.1 times more Zinc and 5 times more Water than Boiled Drumstick Leaves.
• While 300 kcal of Boiled and Drained Drumstick Leaves contain 1.4 times more Calcium, 2.7 times more Iron and 3.1 times more Manganese than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Drumstick Leaves contain similar levels of Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Gourd-flowered have 1.3 times more Carbohydrate than Boiled Drumstick Leaves.
• While 300 kcal of Boiled and Drained Drumstick Leaves contain 2 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Drumstick Leaves offer comparable quantities of Energy and Fiber per 300 calories.
• Both Raw White Gourd-flowered as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 6 in 300 calories.