Comparing Nutrients in 7 ounces Drumstick Leaves VS Boiled Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.023% 0.004g	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	14% 18.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	38g per day for Men 19-50 years
Protein	33.3% 18.7g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	3.5% 0.046mg	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	23.3% 93μg	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	11.2% 10mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	36.7% 367mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	10.6% 0.095mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	18% 0.42mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.2% 156g	4.66% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Leaves VS Boiled Hyacinth-Young beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Drumstick Leaves vs Boiled Hyacinth-Young beans:

• 7 ounces of Drumstick Leaves have 54 times more Vitamin A, 4.6 times more Vitamin B1, 7.5 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B5, 52.2 times more Vitamin B6 and 10.1 times more Vitamin C than Boiled Hyacinth-Young beans.
• Both Drumstick Leaves and Boiled Hyacinth-Young beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• Both Raw Drumstick Leaves as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Drumstick Leaves vs Boiled Hyacinth-Young beans:

• 7 ounces of Drumstick Leaves have 4.5 times more Calcium, 2.2 times more Copper, 5.3 times more Iron, 5.1 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Boiled Hyacinth-Young beans.
• While 7 oz of Boiled and Drained Hyacinth-Young beans contain 1.8 times more Selenium than Raw Drumstick Leaves.
• Both Drumstick Leaves and Boiled Hyacinth-Young beans contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Drumstick Leaves have 1.3 times more Energy and 3.2 times more Protein than Boiled Hyacinth-Young beans.
• Both Drumstick Leaves and Boiled Hyacinth-Young beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Hyacinth-Young beans provide inadequate amounts of Energy