Comparing Nutrients in 7 ounces White Gourd-flowered VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.73g	12.6% 16.4g	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	2.6% 0.99g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	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	4.8% 0.058mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.03% 0.3mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	2.98% 12μg	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	22.3% 20mg	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	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

	White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	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	4.96% 0.4mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	3.7% 25.8mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	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	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5.12% 190g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Drumstick Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of White Gourd-flowered 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 White Gourd-flowered vs Drumstick Leaves:

• 7 ounces of White Gourd-flowered have 1.2 times more Vitamin B5 than Drumstick Leaves.
• While 7 oz of Raw Drumstick Leaves contain 8.9 times more Vitamin B1, 30 times more Vitamin B2, 6.9 times more Vitamin B3, 30 times more Vitamin B6, 6.7 times more Vitamin B9 and 5.1 times more Vitamin C than Raw White Gourd-flowered .
• 7 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Gourd-flowered vs Drumstick Leaves:

• 7 ounces of White Gourd-flowered have 1.2 times more Water than Drumstick Leaves.
• While 7 oz of Raw Drumstick Leaves contain 7.1 times more Calcium, 4 times more Copper, 20 times more Iron, 3.8 times more Magnesium, 16.1 times more Manganese, 8.6 times more Phosphorus and 2.2 times more Potassium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Drumstick Leaves contain similar levels of Zinc per seven ounces.
• 7 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw White Gourd-flowered as well as Raw Drumstick Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Drumstick Leaves contain 4.6 times more Energy, 2.4 times more Carbohydrate, 4 times more Fiber and 15.2 times more Protein than Raw White Gourd-flowered .
• 7 ounces of White Gourd-flowered provide inadequate amounts of Energy, Fiber and Protein