Comparing Nutrients in 100 grams Boiled Dishcloth Gourd with Salt VS Boiled Drumstick Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd with Salt	4%	5%	91%
Boiled Drumstick Leaves with Salt	28%	11%	61%

Macro Nutrients

	Boiled Dishcloth Gourd with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Energy	1.86% 54kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	8.58% 11g	130g per day for Men 19-50 years
Sugars	7.13% 5.17g	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	7.63% 2.9g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.18% 0.66g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Vitamin A	NA	39% 351μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.23% 0.042mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	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	3% 12μg	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	6.33% 5.7mg	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	1.6% 0.24mg	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

	Boiled Dishcloth Gourd with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Calcium	0.9% 9mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	9.44% 0.085mg	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	4.5% 0.36mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	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	4.43% 31mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	13.3% 453mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	16.3% 245mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.28% 84.3g	2.2% 81.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Dishcloth Gourd with Salt vs Boiled Drumstick Leaves with Salt:

• Boiled and Drained Dishcloth Gourd with Salt has 4.9 times more Vitamin B5 and 2.4 times more Vitamin E than Boiled and Drained Drumstick Leaves with Salt.
• While Boiled and Drained Drumstick Leaves with Salt contain 4.8 times more Vitamin B1, 12.1 times more Vitamin B2, 7.7 times more Vitamin B3, 9.4 times more Vitamin B6, 1.9 times more Vitamin B9, 5.4 times more Vitamin C and 63.5 times more Vitamin K than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Boiled and Drained Drumstick Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Dishcloth Gourd with Salt vs Boiled Drumstick Leaves with Salt:

• Boiled and Drained Dishcloth Gourd with Salt has 1.3 times more Potassium than Boiled and Drained Drumstick Leaves with Salt.
• While Boiled and Drained Drumstick Leaves with Salt contain 16.8 times more Calcium, 6.4 times more Iron, 1.7 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 4.5 times more Selenium and 2.9 times more Zinc than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt and Boiled and Drained Drumstick Leaves with Salt have similar amounts of Copper, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Dishcloth Gourd with Salt has 1.2 times more Carbohydrate, 5.2 times more Sugars and 1.5 times more Fiber than Boiled and Drained Drumstick Leaves with Salt.
• While Boiled and Drained Drumstick Leaves with Salt contain 8 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt and Boiled and Drained Drumstick Leaves with Salt have similar amounts of Energy per 100 g.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Boiled and Drained Drumstick Leaves with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.