Comparing Nutrients in 5 ounces Boiled Drumstick Leaves VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Boiled Drumstick Leaves	Potherb Jute	Recommended Dietary Allowance
Energy	2.93% 85kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	6.32% 8.22g	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	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Potherb Jute	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	43.8% 394μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.5% 0.72mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	65.4% 0.85mg	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	43.6% 174μg	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	58.3% 52.4mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	21.4% 214mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	40% 0.36mg	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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	7.6% 0.17mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	23.3% 792mg	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	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.36% 124g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Drumstick Leaves have 1.3 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Potherb Jute.
• While 5 oz of Raw Potherb Jute contain 5.3 times more Vitamin B9 than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Potherb Jute provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Boiled and Drained Drumstick Leaves as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Drumstick Leaves have 7.1 times more Manganese than Potherb Jute.
• While 5 oz of Raw Potherb Jute contain 1.4 times more Calcium, 3 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 1.6 times more Potassium and 1.6 times more Zinc than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Potherb Jute contain similar levels of Phosphorus and Water per five ounces.
• Both Boiled and Drained Drumstick Leaves as well as Raw Potherb Jute lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Drumstick Leaves have 1.8 times more Energy and 1.9 times more Carbohydrate than Potherb Jute.
• Both Boiled Drumstick Leaves and Potherb Jute offer comparable quantities of Protein per five ounces.
• 5 ounces of Potherb Jute provide inadequate amounts of Energy
• Both Boiled and Drained Drumstick Leaves as well as Raw Potherb Jute provide inadequate amounts of Omega 3 and Omega 6 in five ounces.