Comparing Nutrients in 5 ounces Boiled Drumstick Leaves VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Boiled Drumstick Leaves	Drumstick Leaves	Recommended Dietary Allowance
Energy	2.93% 85kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	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	9.03% 11.7g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	13.3% 7.47g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	59.5% 536μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.5% 0.72mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	131% 1.7mg	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	14% 56.7μg	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	81.4% 73.3mg	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	Drumstick Leaves	Recommended Dietary Allowance
Calcium	21.4% 214mg	26.2% 262mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	16.5% 0.15mg	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	71% 5.67mg	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	65.5% 1.5mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Leaves VS Drumstick Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Drumstick Leaves versus 5 oz of Drumstick Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Raw Drumstick Leaves contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Drumstick Leaves provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5 per five ounces.
• Both Boiled and Drained Drumstick Leaves as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Drumstick Leaves vs Drumstick Leaves:

• 5 oz of Raw Drumstick Leaves contain 1.7 times more Iron and 1.7 times more Phosphorus than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Drumstick Leaves contain similar levels of Calcium, Copper, Magnesium, Manganese, Potassium, Zinc and Water per five ounces.
• Both Boiled and Drained Drumstick Leaves as well as Raw Drumstick Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Drumstick Leaves have 1.3 times more Carbohydrate than Drumstick Leaves.
• While 5 oz of Raw Drumstick Leaves contain 1.8 times more Protein than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Drumstick Leaves offer comparable quantities of Energy and Fiber per five ounces.