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

Weight per 500 calories

• White Gourd-flowered: 3571g
• Drumstick Leaves: 781g

Raw Drumstick Leaves have 4.6 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 Drumstick Leaves?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	White Gourd-flowered	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	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	NA	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	47% 18g	41% 15.6g	38g per day for Men 19-50 years
Protein	39.5% 22g	131% 73.4g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	328% 2953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Calcium	93% 929mg	145% 1445mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	89.3% 7.14mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	78% 328mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	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	66.3% 464mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	77.4% 2633mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	12.8% 7.03μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	4.7% 70.3mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	92% 3412g	16.6% 615g	3700g per day for Men 19-50 years

White Gourd-flowered VS Drumstick Leaves Nutrients Per 500 Kcal

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

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

• 500 calories of White Gourd-flowered have 5.6 times more Vitamin B5 than Drumstick Leaves.
• While 500 kcal of Raw Drumstick Leaves contain 1.9 times more Vitamin B1, 6.6 times more Vitamin B2, 1.5 times more Vitamin B3, 6.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw White Gourd-flowered .
• Both White Gourd-flowered and Drumstick Leaves provide similar amounts of Vitamin C per 500 calories.
• Both Raw White Gourd-flowered as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of White Gourd-flowered have 2 times more Potassium, 5.3 times more Zinc and 5.6 times more Water than Drumstick Leaves.
• While 500 kcal of Raw Drumstick Leaves contain 1.6 times more Calcium, 4.4 times more Iron, 3.5 times more Manganese and 1.9 times more Phosphorus than Raw White Gourd-flowered .
• Both White Gourd-flowered and Drumstick Leaves contain similar levels of Copper, Magnesium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Gourd-flowered have 1.9 times more Carbohydrate than Drumstick Leaves.
• While 500 kcal of Raw Drumstick Leaves contain 15.3 times more Fat and 3.3 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Drumstick Leaves offer comparable quantities of Energy and Fiber per 500 calories.