Comparing Nutrients in 500 calories Garlic VS Drumstick Leaves

Weight per 500 calories

• Garlic: 336g
• Drumstick Leaves: 781g

Garlic has 2.3 times more energy per 100g than Drumstick Leaves. It has average energy density when compared to other foods. Raw Drumstick Leaves having low energy density.

Discover which food has more nutrients per 500 calories - Garlic or Drumstick Leaves?

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Garlic	Drumstick Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	4.52% 0.77g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.3% 111g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	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	18.5% 7.05g	41% 15.6g	38g per day for Men 19-50 years
Protein	38% 21.3g	131% 73.4g	56g per day for Men 19-50 years

Vitamins

	Garlic	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	328% 2953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.14mg	721% 9.38mg	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	2.5% 10μg	78% 313μg	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	116% 105mg	449% 404mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Drumstick Leaves	Recommended Dietary Allowance
Calcium	60.7% 607mg	145% 1445mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	91% 0.82mg	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	71.3% 5.7mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	78% 328mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	361% 8.3mg	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	73.3% 513mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	77.4% 2633mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.7μg	12.8% 7.03μg	55μg per day for Men 19-50 years
Sodium	3.8% 57mg	4.7% 70.3mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	5.3% 197g	16.6% 615g	3700g per day for Men 19-50 years

Garlic VS Drumstick Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Garlic or Drumstick Leaves?

Lets compare vitamin content per 500 calories of Garlic vs Drumstick Leaves:

• 500 calories of Garlic have 2 times more Vitamin B5 than Drumstick Leaves.
• While 500 kcal of Raw Drumstick Leaves contain more Vitamin A, 3 times more Vitamin B1, 14 times more Vitamin B2, 7.4 times more Vitamin B3, 2.3 times more Vitamin B6, 31 times more Vitamin B9 and 3.9 times more Vitamin C than Raw Garlic.
• 500 calories of Garlic have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Garlic as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Garlic vs Drumstick Leaves:

• 500 calories of Garlic have 1.2 times more Copper and 6.8 times more Selenium than Drumstick Leaves.
• While 500 kcal of Raw Drumstick Leaves contain 2.4 times more Calcium, 5.5 times more Iron, 3.9 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 3.1 times more Water than Raw Garlic.
• Both Garlic and Drumstick Leaves contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Garlic have 1.7 times more Carbohydrate than Drumstick Leaves.
• While 500 kcal of Raw Drumstick Leaves contain 6.5 times more Fat, 2.2 times more Fiber and 3.4 times more Protein than Raw Garlic.
• Both Garlic and Drumstick Leaves offer comparable quantities of Energy per 500 calories.