Comparing Nutrients in 7 ounces Garlic VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Garlic	Drumstick Leaves	Recommended Dietary Allowance
Energy	10% 296kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	12.6% 16.4g	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	11% 4.17g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Garlic	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.45mg	183% 2.4mg	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	1.5% 5.95μg	20% 79.4μg	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	68.8% 62mg	114% 103mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Drumstick Leaves	Recommended Dietary Allowance
Calcium	36% 359mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	23% 0.21mg	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	42% 3.37mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	92% 2.1mg	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	43.4% 304mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.14% 116g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Drumstick Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Garlic vs Drumstick Leaves:

• 7 ounces of Garlic have 4.8 times more Vitamin B5 than Drumstick Leaves.
• While 7 oz of Raw Drumstick Leaves contain more Vitamin A, 1.3 times more Vitamin B1, 6 times more Vitamin B2, 3.2 times more Vitamin B3, 13.3 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Garlic.
• Both Garlic and Drumstick Leaves provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Garlic have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Garlic as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Garlic vs Drumstick Leaves:

• 7 ounces of Garlic have 2.8 times more Copper, 1.6 times more Manganese, 1.4 times more Phosphorus, 15.8 times more Selenium and 1.9 times more Zinc than Drumstick Leaves.
• While 7 oz of Raw Drumstick Leaves contain 2.4 times more Iron, 1.7 times more Magnesium and 1.3 times more Water than Raw Garlic.
• Both Garlic and Drumstick Leaves contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garlic have 2.3 times more Energy and 4 times more Carbohydrate than Drumstick Leaves.
• While 7 oz of Raw Drumstick Leaves contain 1.5 times more Protein than Raw Garlic.
• Both Garlic and Drumstick Leaves offer comparable quantities of Fiber per seven ounces.