Comparing Nutrients in 5 ounces Boiled Drumstick Leaves VS Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Drumstick Leaves	Kale	Recommended Dietary Allowance
Energy	2.93% 85kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	4.8% 6.27g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	1.94% 1.4g	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	0.8% 0.58g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	13.3% 7.47g	7.4% 4.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Kale	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.5% 0.72mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	10.5% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	16% 0.21mg	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	22% 88μg	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	147% 132mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	460% 552μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves	Kale	Recommended Dietary Allowance
Calcium	21.4% 214mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	8.35% 0.075mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	56.7% 1.3mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	14.5% 493mg	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	5% 75mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Leaves VS Kale per 5 oz

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

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

• 5 ounces of Boiled Drumstick Leaves have 1.5 times more Vitamin A, 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 6.3 times more Vitamin B6 than Kale.
• While 5 oz of Raw Kale contain 3.6 times more Vitamin B5, 2.7 times more Vitamin B9, 3 times more Vitamin C, 6.6 times more Vitamin E and 3.6 times more Vitamin K than Boiled and Drained Drumstick Leaves.
• 5 ounces of Boiled Drumstick Leaves have insufficient amounts of Vitamin E
• Both Boiled and Drained Drumstick Leaves as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Drumstick Leaves have 1.6 times more Copper, 1.5 times more Iron, 1.2 times more Phosphorus and 1.3 times more Zinc than Kale.
• While 5 oz of Raw Kale contain 1.7 times more Calcium and 5.9 times more Sodium than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Kale contain similar levels of Magnesium, Manganese, Potassium and Water per five ounces.
• Both Boiled and Drained Drumstick Leaves as well as Raw Kale lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Drumstick Leaves have 1.7 times more Energy, 2.5 times more Carbohydrate and 1.8 times more Protein than Kale.
• While 5 oz of Raw Kale contain more Omega 3 and 2.1 times more Fiber than Boiled and Drained Drumstick Leaves.
• 5 ounces of Boiled Drumstick Leaves provide inadequate amounts of Omega 3
• 5 ounces of Kale provide inadequate amounts of Energy
• Both Boiled and Drained Drumstick Leaves as well as Raw Kale provide inadequate amounts of Omega 6 in five ounces.