Comparing Nutrients in 500 calories Boiled Drumstick Leaves VS Jew's Ear

Weight per 500 calories

• Boiled Drumstick Leaves: 833g
• Jew's Ear: 2000g

Boiled Drumstick Leaves have 2.4 times more energy per 100g than Jew's Ear. It has low energy density when compared to other foods. Raw Jew's Ear having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Drumstick Leaves or Jew's Ear?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Boiled Drumstick Leaves	Jew's Ear	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.75g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	3.96% 1.27g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	104% 135g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	44% 16.7g	NA	38g per day for Men 19-50 years
Protein	78.4% 44g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Jew's Ear	Recommended Dietary Allowance
Vitamin A	325% 2925μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	326% 4.24mg	314% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	796% 39.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	596% 7.74mg	135% 1.76mg	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	48% 192μg	95% 380μg	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	287% 258mg	13.3% 12mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	750% 900μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves	Jew's Ear	Recommended Dietary Allowance
Calcium	126% 1258mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	989% 8.9mg	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	242% 19.3mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	314% 7.23mg	88% 2.02mg	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	79.8% 558mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	404% 222μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	120% 13mg	11mg per day for Men 19-50 years
Water	18.4% 680g	50% 1852g	3700g per day for Men 19-50 years

Boiled Drumstick Leaves VS Jew's Ear Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Drumstick Leaves or Jew's Ear?

Lets compare vitamin content per 500 calories of Boiled Drumstick Leaves vs Jew's Ear:

• 500 calories of Boiled Drumstick Leaves have more Vitamin A, 11.9 times more Vitamin B3, 4.4 times more Vitamin B6 and 21.5 times more Vitamin C than Jew's Ear.
• While 500 kcal of Raw Jew's Ear contain 46.8 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Jew's Ear provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Jew's Ear have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Drumstick Leaves as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Drumstick Leaves vs Jew's Ear:

• 500 calories of Boiled Drumstick Leaves have 3.9 times more Calcium, 1.7 times more Iron, 3.6 times more Manganese, 2 times more Phosphorus and 3.3 times more Potassium than Jew's Ear.
• While 500 kcal of Raw Jew's Ear contain 12.4 times more Copper, 1.8 times more Magnesium, 29.6 times more Selenium, 2.4 times more Sodium, 3.2 times more Zinc and 2.7 times more Water than Boiled and Drained Drumstick Leaves.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Drumstick Leaves have 4.6 times more Protein than Jew's Ear.
• While 500 kcal of Raw Jew's Ear contain 1.5 times more Carbohydrate than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Jew's Ear offer comparable quantities of Energy per 500 calories.