Comparing Nutrients in 7 ounces Boiled Drumstick Leaves with Salt VS Boiled Drumstick Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves with Salt	28%	11%	61%
Boiled Drumstick Pods with Salt	20%	4%	76%

Macro Nutrients

	Boiled Drumstick Leaves with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	10.4% 3.97g	22% 8.33g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Vitamin A	77.4% 697μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	17% 0.22mg	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	11.4% 45.6μg	15% 59.5μg	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	68.4% 61.5mg	214% 192mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves with Salt	Boiled Drumstick Pods with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	17% 0.15mg	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	57.5% 4.6mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	20.8% 0.48mg	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	19% 133mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Drumstick Leaves with Salt vs Boiled Drumstick Pods with Salt:

• Boiled and Drained Drumstick Leaves with Salt have 87.8 times more Vitamin A, 4.8 times more Vitamin B1, 7.5 times more Vitamin B2, 3.4 times more Vitamin B3 and 8.3 times more Vitamin B6 than Boiled and Drained Drumstick Pods with Salt.
• While Boiled and Drained Drumstick Pods with Salt contain 6.9 times more Vitamin B5, 1.3 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled and Drained Drumstick Leaves with Salt.
• Both Boiled and Drained Drumstick Leaves with Salt as well as Boiled and Drained Drumstick Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Drumstick Leaves with Salt vs Boiled Drumstick Pods with Salt:

• Boiled and Drained Drumstick Leaves with Salt have 7.6 times more Calcium, 5.2 times more Iron, 3.6 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Selenium than Boiled and Drained Drumstick Pods with Salt.
• While Boiled and Drained Drumstick Pods with Salt contain 1.3 times more Potassium than Boiled and Drained Drumstick Leaves with Salt.
• Both Boiled and Drained Drumstick Leaves with Salt and Boiled and Drained Drumstick Pods with Salt have similar amounts of Copper, Magnesium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Drumstick Leaves with Salt have 1.7 times more Energy, 1.4 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Drumstick Pods with Salt.
• While Boiled and Drained Drumstick Pods with Salt contain 2.1 times more Fiber than Boiled and Drained Drumstick Leaves with Salt.
• Both Boiled and Drained Drumstick Leaves with Salt as well as Boiled and Drained Drumstick Pods with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.