Comparing Nutrients in 100 grams Garlic VS Boiled Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	Garlic	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	5.14% 149kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.088% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	8.58% 11g	130g per day for Men 19-50 years
Sugars	1.38% 1g	1.38% 1g	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	5.53% 2.1g	5.26% 2g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Garlic	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 351μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	71.5% 0.93mg	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	0.75% 3μg	5.75% 23μg	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	34.7% 31mg	34.4% 31mg	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	0.53% 0.08mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	18% 181mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	9.56% 0.086mg	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	21.3% 1.7mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	37.7% 0.87mg	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	22% 153mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	26% 14μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.6% 58.6g	2.2% 81.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Boiled Drumstick Leaves per 100 g

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

Lets compare vitamin content per 100 grams of Garlic vs Boiled Drumstick Leaves:

• 100 grams of Garlic have 5.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Drumstick Leaves.
• While 100 g of Boiled and Drained Drumstick Leaves contain more Vitamin A, 4.6 times more Vitamin B2, 2.9 times more Vitamin B3, 7.7 times more Vitamin B9 and 63.5 times more Vitamin K than Raw Garlic.
• Both Garlic and Boiled Drumstick Leaves provide similar amounts of Vitamin B1 and Vitamin C per 100 grams.
• 100 grams of Garlic have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin K
• Both Raw Garlic as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Garlic vs Boiled Drumstick Leaves:

• 100 grams of Garlic have 3.5 times more Copper, 1.9 times more Manganese, 2.3 times more Phosphorus, 15.8 times more Selenium and 2.4 times more Zinc than Boiled Drumstick Leaves.
• While 100 g of Boiled and Drained Drumstick Leaves contain 1.4 times more Iron, 1.4 times more Magnesium and 1.4 times more Water than Raw Garlic.
• Both Garlic and Boiled Drumstick Leaves contain similar levels of Calcium and Potassium per 100 grams.
• 100 grams of Boiled Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Garlic have 2.5 times more Energy, 3 times more Carbohydrate and 1.2 times more Protein than Boiled Drumstick Leaves.
• Both Garlic and Boiled Drumstick Leaves offer comparable quantities of Fiber per 100 grams.
• Both Raw Garlic as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.