Comparing Nutrients in 500 calories Drumstick Leaves VS Hyacinth-Young beans

Weight per 500 calories

• Drumstick Leaves: 781g
• Hyacinth-Young beans: 1087g

Drumstick Leaves have 1.4 times more energy per 100g than Hyacinth-Young beans. It has low energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 500 calories - Drumstick Leaves or Hyacinth-Young beans?

Macros Ratio

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

Macro Nutrients

	Drumstick Leaves	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	NA	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	0.064% 0.011g	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	77% 100g	130g per day for Men 19-50 years
Sugars	NA	61% 44.3g	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	94% 36g	38g per day for Men 19-50 years
Protein	131% 73.4g	40.8% 23g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	328% 2953μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	20% 0.26mg	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	168% 674μg	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	156% 140mg	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	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	164% 197μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	145% 1445mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	56.8% 0.51mg	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	101% 8.04mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	97% 2.23mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	77.4% 2633mg	80.6% 2739mg	3400mg per day for Men 19-50 years
Selenium	12.8% 7.03μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.3mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	36.6% 4.02mg	11mg per day for Men 19-50 years
Water	16.6% 615g	26% 955g	3700g per day for Men 19-50 years

Drumstick Leaves VS Hyacinth-Young Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Drumstick Leaves or Hyacinth-Young beans?

Lets compare vitamin content per 500 calories of Drumstick Leaves vs Hyacinth-Young beans:

• 500 calories of Drumstick Leaves have 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 Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 2.2 times more Vitamin B9 than Raw Drumstick Leaves.
• Both Raw Drumstick Leaves as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Drumstick Leaves vs Hyacinth-Young beans:

• 500 calories of Drumstick Leaves have 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 Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 1.3 times more Magnesium, 2.3 times more Selenium and 1.6 times more Water than Raw Drumstick Leaves.
• Both Drumstick Leaves and Hyacinth-Young beans contain similar levels of Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Drumstick Leaves have 5 times more Fat and 3.2 times more Protein than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 1.5 times more Carbohydrate and 2.3 times more Fiber than Raw Drumstick Leaves.
• Both Drumstick Leaves and Hyacinth-Young beans offer comparable quantities of Energy per 500 calories.