Comparing Nutrients in 100 grams Drumstick Leaves VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Drumstick Leaves	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.2% 64kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	NA	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.37% 8.28g	45% 58.3g	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	5.26% 2g	65.5% 25g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	42% 378μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	30.5% 0.4mg	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	10% 40μg	98% 393μg	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	57.4% 51.7mg	5% 4.5mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.5% 185mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	111% 1mg	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	50% 4mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	48.2% 1.1mg	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	16% 112mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.13% 78.7g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Leaves VS Royal Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Drumstick Leaves versus 100 g of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Drumstick Leaves vs Royal Red Kidney Beans:

• 100 grams of Drumstick Leaves have more Vitamin A, 2.8 times more Vitamin B2, 3 times more Vitamin B6 and 11.5 times more Vitamin C than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 1.5 times more Vitamin B1, 6.2 times more Vitamin B5 and 9.8 times more Vitamin B9 than Raw Drumstick Leaves.
• Both Drumstick Leaves and Royal Red Kidney Beans provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Drumstick Leaves as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Drumstick Leaves vs Royal Red Kidney Beans:

• 100 grams of Drumstick Leaves have 1.4 times more Calcium and 6.6 times more Water than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 9.5 times more Copper, 2.2 times more Iron, 3.3 times more Magnesium, 3.6 times more Phosphorus, 4 times more Potassium, 3.6 times more Selenium and 4.4 times more Zinc than Raw Drumstick Leaves.
• Both Drumstick Leaves and Royal Red Kidney Beans contain similar levels of Manganese per 100 grams.
• 100 grams of Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Royal Red Kidney Beans contain 5.1 times more Energy, 7 times more Carbohydrate, 12.5 times more Fiber and 2.7 times more Protein than Raw Drumstick Leaves.