Comparing Nutrients in 500 calories Drumstick Leaves VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Drumstick Leaves: 781g
• Canned Carrots with Liquids and Salt: 2174g

Drumstick Leaves have 2.8 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Drumstick Leaves or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Drumstick Leaves	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	NA	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	89.8% 117g	130g per day for Men 19-50 years
Sugars	NA	73.8% 53.5g	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	41% 15.6g	103% 39g	38g per day for Men 19-50 years
Protein	131% 73.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	328% 2953μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	187% 2.43mg	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	78% 313μg	43.5% 174μg	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	449% 404mg	48.3% 43.5mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	145% 1445mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	249% 2.24mg	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	391% 31.3mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	425% 9.8mg	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	125% 875mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	77.4% 2633mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	12.8% 7.03μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.3mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	16.6% 615g	54.6% 2022g	3700g per day for Men 19-50 years

Drumstick Leaves VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Drumstick Leaves or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of Drumstick Leaves vs Canned Carrots with Liquids and Salt:

• 500 calories of Drumstick Leaves have 4.9 times more Vitamin B1, 8.8 times more Vitamin B2, 1.9 times more Vitamin B3, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 9.3 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 4.5 times more Vitamin A and 3.1 times more Vitamin B5 than Raw Drumstick Leaves.
• Both Raw Drumstick Leaves as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Drumstick Leaves vs Canned Carrots with Liquids and Salt:

• 500 calories of Drumstick Leaves have 2.1 times more Calcium, 2.8 times more Iron, 1.7 times more Magnesium and 2 times more Phosphorus than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 2.7 times more Copper, 1.4 times more Potassium, 74.2 times more Sodium, 1.3 times more Zinc and 3.3 times more Water than Raw Drumstick Leaves.
• Both Drumstick Leaves and Canned Carrots with Liquids and Salt contain similar levels of Manganese and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Drumstick Leaves have 3.6 times more Fat and 5.8 times more Protein than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.8 times more Carbohydrate and 2.5 times more Fiber than Raw Drumstick Leaves.
• Both Drumstick Leaves and Canned Carrots with Liquids and Salt offer comparable quantities of Energy per 500 calories.