Comparing Nutrients in 7 ounces Boiled Drumstick Leaves VS Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Boiled Drumstick Leaves	Dishcloth Gourd	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	2.74% 2g	5.53% 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	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	77.4% 697μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	6.56% 0.085mg	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	3.47% 14μg	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	26.5% 24mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	30% 300mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	7.7% 0.069mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	7.94% 0.18mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.38% 162g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Leaves VS Dishcloth Gourd per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Drumstick Leaves versus 7 oz of Dishcloth Gourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Drumstick Leaves vs Dishcloth Gourd:

• 7 ounces of Boiled Drumstick Leaves have 4.4 times more Vitamin B1, 8.5 times more Vitamin B2, 5 times more Vitamin B3, 21.6 times more Vitamin B6, 3.3 times more Vitamin B9, 2.6 times more Vitamin C and 154.3 times more Vitamin K than Dishcloth Gourd.
• While 7 oz of Raw Dishcloth Gourd contain 2.1 times more Vitamin B5 than Boiled and Drained Drumstick Leaves.
• 7 ounces of Dishcloth Gourd have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled and Drained Drumstick Leaves as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Drumstick Leaves vs Dishcloth Gourd:

• 7 ounces of Boiled Drumstick Leaves have 7.6 times more Calcium, 2.5 times more Copper, 6.4 times more Iron, 2.4 times more Magnesium, 9.4 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Potassium and 7 times more Zinc than Dishcloth Gourd.
• Both Boiled Drumstick Leaves and Dishcloth Gourd contain similar levels of Water per seven ounces.
• 7 ounces of Dishcloth Gourd lack sufficient amounts of Zinc
• Both Boiled and Drained Drumstick Leaves as well as Raw Dishcloth Gourd lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Drumstick Leaves have 3 times more Energy, 2.6 times more Carbohydrate, 1.8 times more Fiber and 4.4 times more Protein than Dishcloth Gourd.
• While 7 oz of Raw Dishcloth Gourd contain 2 times more Sugars than Boiled and Drained Drumstick Leaves.
• 7 ounces of Dishcloth Gourd provide inadequate amounts of Energy
• Both Boiled and Drained Drumstick Leaves as well as Raw Dishcloth Gourd provide inadequate amounts of Omega 6 in seven ounces.