Comparing Nutrients in 500 calories Carrots VS Drumstick Leaves

Weight per 500 calories

• Carrots: 1220g
• Drumstick Leaves: 781g

Raw Drumstick Leaves have 1.6 times more energy per unit of mass than Raw Carrots, which is low in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Drumstick Leaves?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Carrots	Drumstick Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	NA	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	41% 15.6g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	131% 73.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	328% 2953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	721% 9.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	78% 313μg	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	80% 72mg	449% 404mg	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	53.7% 8.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Drumstick Leaves	Recommended Dietary Allowance
Calcium	40.2% 402mg	145% 1445mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	78% 328mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	361% 8.3mg	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	61% 427mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	77.4% 2633mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	12.8% 7.03μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	4.7% 70.3mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	29% 1077g	16.6% 615g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Drumstick Leaves:

• Raw Carrots have 3.4 times more Vitamin A and 3.4 times more Vitamin B5 than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 2.5 times more Vitamin B1, 7.3 times more Vitamin B2, 1.4 times more Vitamin B3, 5.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.6 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Drumstick Leaves:

• Raw Carrots have 1.5 times more Potassium, 12 times more Sodium and 1.8 times more Water than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 3.6 times more Calcium, 1.5 times more Copper, 8.5 times more Iron, 2.2 times more Magnesium, 4.8 times more Manganese, 2.1 times more Phosphorus, 5.8 times more Selenium and 1.6 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.8 times more Carbohydrate and 2.2 times more Fiber than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 3.7 times more Fat and 6.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Drumstick Leaves have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Raw Drumstick Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.