Comparing Nutrients in 5 ounces Boiled Drumstick Leaves VS Boiled Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Boiled Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	2.93% 85kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	10% 13g	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	NA	38g per day for Men 19-50 years
Protein	13.3% 7.47g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.5% 0.72mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	2.5% 0.033mg	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	16.7% 66.6μg	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	8.03% 7.23mg	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	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	7.56% 0.068mg	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	13.5% 1.08mg	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	13% 0.3mg	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	13.6% 95mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Drumstick Leaves vs Boiled Hyacinth-Young beans:

• Boiled and Drained Drumstick Leaves have 50.1 times more Vitamin A, 4 times more Vitamin B1, 5.8 times more Vitamin B2, 4.2 times more Vitamin B3, 1.9 times more Vitamin B5, 40.4 times more Vitamin B6 and 6.1 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain 2 times more Vitamin B9 than Boiled and Drained Drumstick Leaves.
• Both Boiled and Drained Drumstick Leaves as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Drumstick Leaves vs Boiled Hyacinth-Young beans:

• Boiled and Drained Drumstick Leaves have 3.7 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 4.1 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain 1.8 times more Selenium than Boiled and Drained Drumstick Leaves.
• Both Boiled and Drained Drumstick Leaves and Boiled and Drained Hyacinth-Young beans have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Drumstick Leaves have 1.2 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Hyacinth-Young beans.
• Both Boiled and Drained Drumstick Leaves and Boiled and Drained Hyacinth-Young beans have similar amounts of Energy per 5 oz.
• Both Boiled and Drained Drumstick Leaves as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.