Comparing Nutrients in 7 ounces Boiled Dishcloth Gourd VS Drumstick Leaves

Macros Ratio

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

Macro Nutrients

	Boiled Dishcloth Gourd	Drumstick Leaves	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	14% 10.3g	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	15% 5.75g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

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

	Boiled Dishcloth Gourd	Drumstick Leaves	Recommended Dietary Allowance
Calcium	1.8% 18mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	8.93% 0.71mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	8.8% 61.5mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.2% 156g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dishcloth Gourd has 4 times more Vitamin B5 than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 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 and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Dishcloth Gourd has 1.3 times more Potassium and 2.3 times more Sodium than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 20.6 times more Calcium, 11.1 times more Iron, 2.1 times more Magnesium, 4.8 times more Manganese, 3.6 times more Phosphorus, 4.5 times more Selenium and 3.5 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Raw Drumstick Leaves have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Dishcloth Gourd has 1.7 times more Carbohydrate and 1.5 times more Fiber than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 4.1 times more Fat and 14.2 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Raw Drumstick Leaves have similar amounts of Energy per 7 oz.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Drumstick Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.