Comparing Nutrients in 500 calories Drumstick Leaves VS Boiled Dishcloth Gourd

Weight per 500 calories

• Drumstick Leaves: 781g
• Boiled Dishcloth Gourd: 893g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Drumstick Leaves or Boiled Dishcloth Gourd?

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Drumstick Leaves	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	NA	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	7.77% 1.32g	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	98% 128g	130g per day for Men 19-50 years
Sugars	NA	63.7% 46g	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	68% 26g	38g per day for Men 19-50 years
Protein	131% 73.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	328% 2953μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	34.2% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	89.5% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	68% 0.88mg	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	26.8% 107μg	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	56.5% 51mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	145% 1445mg	8.04% 80.4mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	84.3% 0.76mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	86.6% 2mg	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	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	77.4% 2633mg	119% 4045mg	3400mg per day for Men 19-50 years
Selenium	12.8% 7.03μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.3mg	12.5% 188mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	16.6% 615g	20.3% 753g	3700g per day for Men 19-50 years

Drumstick Leaves VS Boiled Dishcloth Gourd Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Drumstick Leaves or Boiled Dishcloth Gourd?

Lets compare vitamin content per 500 calories of Drumstick Leaves vs Boiled Dishcloth Gourd:

• 500 calories of Drumstick Leaves have 4.9 times more Vitamin B1, 13.8 times more Vitamin B2, 7.5 times more Vitamin B3, 10.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 7.9 times more Vitamin C than Boiled Dishcloth Gourd.
• While 500 kcal of Boiled and Drained Dishcloth Gourd contain 4.6 times more Vitamin B5 than Raw Drumstick Leaves.
• Both Raw Drumstick Leaves as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Drumstick Leaves vs Boiled Dishcloth Gourd:

• 500 calories of Drumstick Leaves have 18 times more Calcium, 9.7 times more Iron, 1.8 times more Magnesium, 4.2 times more Manganese, 3.2 times more Phosphorus, 3.9 times more Selenium and 3.1 times more Zinc than Boiled Dishcloth Gourd.
• While 500 kcal of Boiled and Drained Dishcloth Gourd contain 1.5 times more Potassium and 2.7 times more Sodium than Raw Drumstick Leaves.
• Both Drumstick Leaves and Boiled Dishcloth Gourd contain similar levels of Copper and Water per 500 calories.
• 500 calories of Boiled Dishcloth Gourd lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Drumstick Leaves have 3.6 times more Fat and 12.5 times more Protein than Boiled Dishcloth Gourd.
• While 500 kcal of Boiled and Drained Dishcloth Gourd contain 2 times more Carbohydrate and 1.7 times more Fiber than Raw Drumstick Leaves.
• Both Drumstick Leaves and Boiled Dishcloth Gourd offer comparable quantities of Energy per 500 calories.