Comparing Nutrients in 500 calories Blanched Almonds VS Drumstick Leaves

Weight per 500 calories

• Blanched Almonds: 84.7g
• Drumstick Leaves: 781g

Blanched Almonds have 9.2 times more energy per 100g than Drumstick Leaves. It has very high energy density when compared to other foods. Raw Drumstick Leaves having low energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Drumstick Leaves?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Blanched Almonds	Drumstick Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	NA	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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	0% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	41% 15.6g	38g per day for Men 19-50 years
Protein	32.4% 18g	131% 73.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	13.5% 0.16mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	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	10.4% 41.5μg	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	0% 0mg	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	134% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Drumstick Leaves	Recommended Dietary Allowance
Calcium	20% 200mg	145% 1445mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	34.7% 2.78mg	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	78% 328mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	58.2% 408mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	77.4% 2633mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	12.8% 7.03μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	4.7% 70.3mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	16.6% 615g	3700g per day for Men 19-50 years

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

• Raw Drumstick Leaves contain more Vitamin A, 12.4 times more Vitamin B1, 8.6 times more Vitamin B2, 5.8 times more Vitamin B3, 3.7 times more Vitamin B5, 96.2 times more Vitamin B6, 7.5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Drumstick Leaves:

• Raw Drumstick Leaves contain 7.2 times more Calcium, 11.2 times more Iron, 1.4 times more Magnesium, 5.3 times more Manganese, 2.1 times more Phosphorus, 4.7 times more Potassium, 2.6 times more Selenium, 1.9 times more Zinc and 160.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Drumstick Leaves have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 4.1 times more Fat than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 4.1 times more Carbohydrate, 1.9 times more Fiber and 4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Raw Drumstick Leaves have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Raw Drumstick Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.