Comparing Nutrients in 5 ounces Boiled Drumstick Leaves VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Boiled Drumstick Leaves	Dried Pepeao	Recommended Dietary Allowance
Energy	2.93% 85kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.64% 0.62g	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	88.4% 115g	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	12.2% 6.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Dried Pepeao	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	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.5% 0.72mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	610% 30.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	104% 1.35mg	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	56.7% 227μg	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	2.2% 2mg	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	21.4% 214mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	799% 7.2mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	71% 1.63mg	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	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	29.5% 1004mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	117% 64.2μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	3.13% 116g	0.43% 15.8g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Drumstick Leaves have more Vitamin A, 1.5 times more Vitamin B2 and 22.1 times more Vitamin C than Dried Pepeao.
• While 5 oz of Dried Pepeao contain 3.7 times more Vitamin B1, 1.5 times more Vitamin B3, 210.8 times more Vitamin B5 and 7 times more Vitamin B9 than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Dried Pepeao provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Dried Pepeao have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Drumstick Leaves as well as Dried Pepeao have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Drumstick Leaves have 1.3 times more Calcium and 7.3 times more Water than Dried Pepeao.
• While 5 oz of Dried Pepeao contain 59 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, 50.3 times more Selenium, 7.8 times more Sodium and 15.3 times more Zinc than Boiled and Drained Drumstick Leaves.
• 5 ounces of Boiled Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Pepeao contain 5 times more Energy and 7.3 times more Carbohydrate than Boiled and Drained Drumstick Leaves.
• Both Boiled Drumstick Leaves and Dried Pepeao offer comparable quantities of Protein per five ounces.