Comparing Nutrients in 300 calories Boiled Hyacinth-Young beans VS Drumstick Leaves

Weight per 300 calories

• Boiled Hyacinth-Young beans: 600g
• Drumstick Leaves: 469g

Raw Drumstick Leaves have 1.3 times more energy per unit of mass than Boiled and Drained Hyacinth-Young beans, which is low in comparison to other foods. Boiled Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Hyacinth-Young beans or Drumstick Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Boiled Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	6.77% 6.56g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	NA	32g per day for Men 19-50 years
Omega 3	3.38% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.2g	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	NA	24.7% 9.38g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	78.7% 44g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	197% 1772μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	70.5% 282μg	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% 30.6mg	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 Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Calcium	24.6% 246mg	86.7% 867mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	57% 4.56mg	234% 18.8mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	42% 294mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	46.2% 1572mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.6μg	7.67% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	14% 521g	9.97% 369g	3700g per day for Men 19-50 years

Boiled Hyacinth-Young Beans VS Drumstick Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Hyacinth-Young beans or Drumstick Leaves?

Lets compare vitamin content per 300 calories of Boiled Hyacinth-Young beans vs Drumstick Leaves:

• 300 calories of Boiled Hyacinth-Young beans have 1.5 times more Vitamin B9 than Drumstick Leaves.
• While 300 kcal of Raw Drumstick Leaves contain 42.2 times more Vitamin A, 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B5, 40.8 times more Vitamin B6 and 7.9 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• 300 calories of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Hyacinth-Young beans 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 Hyacinth-Young beans vs Drumstick Leaves:

• 300 calories of Boiled Hyacinth-Young beans have 1.3 times more Magnesium, 2.3 times more Selenium and 1.4 times more Water than Drumstick Leaves.
• While 300 kcal of Raw Drumstick Leaves contain 3.5 times more Calcium, 1.7 times more Copper, 4.1 times more Iron, 4 times more Manganese and 1.8 times more Phosphorus than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Drumstick Leaves contain similar levels of Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Hyacinth-Young beans have 1.4 times more Carbohydrate than Drumstick Leaves.
• While 300 kcal of Raw Drumstick Leaves contain 4.1 times more Fat and 2.5 times more Protein than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Drumstick Leaves offer comparable quantities of Energy per 300 calories.