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

Weight per 300 calories

• Hyacinth-Young beans: 652g
• Drumstick Leaves: 469g

Raw Drumstick Leaves have 1.4 times more energy per unit of mass than Raw Hyacinth-Young beans, which is low in comparison to other foods. Hyacinth-Young beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	6.77% 6.56g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	NA	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	0.038% 0.007g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	30% 39g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	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	56.6% 21.5g	24.7% 9.38g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	78.7% 44g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	31% 280μg	197% 1772μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	101% 404μg	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	93% 84mg	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	22% 3.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Drumstick Leaves	Recommended Dietary Allowance
Calcium	32.6% 326mg	86.7% 867mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	60.3% 4.83mg	234% 18.8mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	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	45.7% 320mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	48.3% 1643mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	7.67% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	15.5% 573g	9.97% 369g	3700g per day for Men 19-50 years

Hyacinth-Young Beans VS Drumstick Leaves Nutrients Per 300 Kcal

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

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

• 300 calories of Hyacinth-Young beans have 2.2 times more Vitamin B9 than Drumstick Leaves.
• While 300 kcal of Raw Drumstick Leaves contain 6.3 times more Vitamin A, 2.4 times more Vitamin B1, 5.2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.6 times more Vitamin B5, 35.9 times more Vitamin B6 and 2.9 times more Vitamin C than Raw Hyacinth-Young beans.
• Both Raw 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 Hyacinth-Young beans vs Drumstick Leaves:

• 300 calories of Hyacinth-Young beans have 1.3 times more Magnesium, 2.3 times more Selenium and 1.6 times more Water than Drumstick Leaves.
• While 300 kcal of Raw Drumstick Leaves contain 2.7 times more Calcium, 1.6 times more Copper, 3.9 times more Iron, 3.7 times more Manganese and 1.6 times more Phosphorus than Raw Hyacinth-Young beans.
• Both 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 Hyacinth-Young beans have 1.5 times more Carbohydrate and 2.3 times more Fiber than Drumstick Leaves.
• While 300 kcal of Raw Drumstick Leaves contain 5 times more Fat and 3.2 times more Protein than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Drumstick Leaves offer comparable quantities of Energy per 300 calories.