Comparing Nutrients in 5 ounces Boiled Drumstick Leaves with Salt VS Boiled Drumstick Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves with Salt	28%	11%	61%
Boiled Drumstick Pods with Salt	20%	4%	76%

Macro Nutrients

	Boiled Drumstick Leaves with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Energy	2.93% 85kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	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	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	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	7.46% 2.83g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13.3% 7.47g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.5% 0.72mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	12.2% 0.16mg	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	8.15% 32.6μg	10.6% 42.5μg	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	49% 44mg	153% 137mg	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	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	12.3% 0.11mg	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	41% 3.3mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	15% 0.34mg	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	13.6% 95mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	26.4% 395mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Drumstick Leaves with Salt vs Boiled Drumstick Pods with Salt:

• Boiled and Drained Drumstick Leaves with Salt have 87.8 times more Vitamin A, 4.8 times more Vitamin B1, 7.5 times more Vitamin B2, 3.4 times more Vitamin B3 and 8.3 times more Vitamin B6 than Boiled and Drained Drumstick Pods with Salt.
• While Boiled and Drained Drumstick Pods with Salt contain 6.9 times more Vitamin B5, 1.3 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled and Drained Drumstick Leaves with Salt.
• Both Boiled and Drained Drumstick Leaves with Salt as well as Boiled and Drained Drumstick Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Drumstick Leaves with Salt vs Boiled Drumstick Pods with Salt:

• Boiled and Drained Drumstick Leaves with Salt have 7.6 times more Calcium, 5.2 times more Iron, 3.6 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Selenium than Boiled and Drained Drumstick Pods with Salt.
• While Boiled and Drained Drumstick Pods with Salt contain 1.3 times more Potassium than Boiled and Drained Drumstick Leaves with Salt.
• Both Boiled and Drained Drumstick Leaves with Salt and Boiled and Drained Drumstick Pods with Salt have similar amounts of Copper, Magnesium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Drumstick Leaves with Salt have 1.7 times more Energy, 1.4 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Drumstick Pods with Salt.
• While Boiled and Drained Drumstick Pods with Salt contain 2.1 times more Fiber than Boiled and Drained Drumstick Leaves with Salt.
• Both Boiled and Drained Drumstick Leaves with Salt as well as Boiled and Drained Drumstick Pods with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.