Comparing Nutrients in 500 calories Drumstick Leaves VS Oil Roasted Almonds

Weight per 500 calories

• Drumstick Leaves: 781g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 9.5 times more energy per unit of mass than Raw Drumstick Leaves, which is very high in comparison to other foods. Drumstick Leaves having low energy density.

Discover which food has more nutrients per 500 calories - Drumstick Leaves or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Drumstick Leaves	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	NA	11% 3.47g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	65.5% 11g	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	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	5.17% 3.75g	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	0% 0g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	41% 15.6g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	131% 73.4g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	328% 2953μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	7.48% 0.097mg	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	5.56% 22.2μg	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	0% 0mg	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	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	145% 1445mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	87.4% 0.79mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	78% 328mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	88% 2.03mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	77.4% 2633mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	12.8% 7.03μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.3mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	16.6% 615g	0.062% 2.3g	3700g per day for Men 19-50 years

Drumstick Leaves VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Drumstick Leaves or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Drumstick Leaves vs Oil Roasted Almonds:

• 500 calories of Drumstick Leaves have more Vitamin A, 26.5 times more Vitamin B1, 8 times more Vitamin B2, 5.7 times more Vitamin B3, 5.2 times more Vitamin B5, 96.5 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Drumstick Leaves as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Drumstick Leaves vs Oil Roasted Almonds:

• 500 calories of Drumstick Leaves have 6 times more Calcium, 10.3 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus, 4.6 times more Potassium, 2.1 times more Selenium, 1.9 times more Zinc and 266.4 times more Water than Oil Roasted Almonds.
• Both Drumstick Leaves and Oil Roasted Almonds contain similar levels of Copper per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Drumstick Leaves have 4.4 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 4.2 times more Fat than Raw Drumstick Leaves.
• Both Drumstick Leaves and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.