Comparing Nutrients in 7 ounces Drumstick Leaves VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Drumstick Leaves	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	14% 10.3g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	15% 0.2mg	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	20% 79.4μg	5.95% 24μg	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	114% 103mg	12.6% 11.3mg	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	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	36.7% 367mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	18.7% 0.17mg	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	99% 7.94mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	19.2% 0.44mg	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	31.8% 222mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	26.4% 899mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.2% 156g	4.52% 167g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Drumstick Leaves have 5.6 times more Vitamin B1, 15.7 times more Vitamin B2, 8.5 times more Vitamin B3, 12.1 times more Vitamin B6, 3.3 times more Vitamin B9 and 9.1 times more Vitamin C than Boiled Dishcloth Gourd.
• While 7 oz of Boiled and Drained Dishcloth Gourd contain 4 times more Vitamin B5 than Raw Drumstick Leaves.
• 7 ounces of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• Both Raw Drumstick Leaves as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Drumstick Leaves have 20.6 times more Calcium, 1.2 times more Copper, 11.1 times more Iron, 2.1 times more Magnesium, 4.8 times more Manganese, 3.6 times more Phosphorus and 3.5 times more Zinc than Boiled Dishcloth Gourd.
• While 7 oz of Boiled and Drained Dishcloth Gourd contain 1.3 times more Potassium than Raw Drumstick Leaves.
• Both Drumstick Leaves and Boiled Dishcloth Gourd contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Dishcloth Gourd lack sufficient amounts of Calcium and Zinc
• Both Raw Drumstick Leaves as well as Boiled and Drained Dishcloth Gourd lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Drumstick Leaves have 14.2 times more Protein than Boiled Dishcloth Gourd.
• While 7 oz of Boiled and Drained Dishcloth Gourd contain 1.7 times more Carbohydrate and 1.5 times more Fiber than Raw Drumstick Leaves.
• 7 ounces of Boiled Dishcloth Gourd provide inadequate amounts of Energy and Protein