Comparing Nutrients in 5 ounces Boiled Drumstick Leaves VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Boiled Drumstick Leaves	Jew's Ear	Recommended Dietary Allowance
Energy	2.93% 85kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.058% 0.057g	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	7.36% 9.57g	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	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Jew's Ear	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.5% 0.72mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	56.4% 2.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	9.6% 0.12mg	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	6.73% 27μg	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	0.94% 0.85mg	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	Jew's Ear	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	70% 0.63mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	6.22% 0.14mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	28.6% 15.7μg	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	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Leaves VS Jew's Ear per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Drumstick Leaves vs Jew's Ear:

• 5 ounces of Boiled Drumstick Leaves have more Vitamin A, 2.7 times more Vitamin B1, 2.5 times more Vitamin B2, 28.5 times more Vitamin B3, 10.6 times more Vitamin B6, 1.2 times more Vitamin B9 and 51.7 times more Vitamin C than Jew's Ear.
• While 5 oz of Raw Jew's Ear contain 19.5 times more Vitamin B5 than Boiled and Drained Drumstick Leaves.
• 5 ounces of Jew's Ear have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled and Drained Drumstick Leaves as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Drumstick Leaves vs Jew's Ear:

• 5 ounces of Boiled Drumstick Leaves have 9.4 times more Calcium, 4.1 times more Iron, 1.4 times more Magnesium, 8.6 times more Manganese, 4.8 times more Phosphorus and 8 times more Potassium than Jew's Ear.
• While 5 oz of Raw Jew's Ear contain 5.2 times more Copper, 12.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Jew's Ear contain similar levels of Water per five ounces.
• 5 ounces of Boiled Drumstick Leaves lack sufficient amounts of Selenium
• 5 ounces of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Drumstick Leaves have 2.4 times more Energy, 1.7 times more Carbohydrate and 11 times more Protein than Jew's Ear.
• 5 ounces of Jew's Ear provide inadequate amounts of Energy and Protein