Comparing Nutrients in 500 calories White Gourd-flowered VS Boiled Drumstick Leaves

Weight per 500 calories

• White Gourd-flowered: 3571g
• Boiled Drumstick Leaves: 833g

Boiled and Drained Drumstick Leaves have 4.3 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	White Gourd-flowered	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	8% 7.75g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.96% 1.27g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	71.5% 93g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	47% 18g	44% 16.7g	38g per day for Men 19-50 years
Protein	39.5% 22g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	325% 2925μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	596% 7.74mg	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	53.6% 214μg	48% 192μg	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	401% 361mg	287% 258mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	750% 900μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	93% 929mg	126% 1258mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	79.6% 0.72mg	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	89.3% 7.14mg	242% 19.3mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	67.5% 283mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	314% 7.23mg	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	66.3% 464mg	79.8% 558mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	92% 3412g	18.4% 680g	3700g per day for Men 19-50 years

White Gourd-flowered VS Boiled Drumstick Leaves Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of White Gourd-flowered vs Boiled Drumstick Leaves:

• 500 calories of White Gourd-flowered have 6.4 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled Drumstick Leaves.
• While 500 kcal of Boiled and Drained Drumstick Leaves contain 1.8 times more Vitamin B1, 5.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 5.4 times more Vitamin B6 than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Drumstick Leaves provide similar amounts of Vitamin B9 per 500 calories.
• Both Raw White Gourd-flowered as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for White Gourd-flowered vs Boiled Drumstick Leaves:

• 500 calories of White Gourd-flowered have 1.3 times more Copper, 1.4 times more Magnesium, 1.9 times more Potassium, 6.1 times more Zinc and 5 times more Water than Boiled Drumstick Leaves.
• While 500 kcal of Boiled and Drained Drumstick Leaves contain 1.4 times more Calcium, 2.7 times more Iron and 3.1 times more Manganese than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Drumstick Leaves contain similar levels of Phosphorus and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Gourd-flowered have 1.3 times more Carbohydrate than Boiled Drumstick Leaves.
• While 500 kcal of Boiled and Drained Drumstick Leaves contain 2 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Drumstick Leaves offer comparable quantities of Energy and Fiber per 500 calories.
• Both Raw White Gourd-flowered as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 6 in 500 calories.