Comparing Nutrients in 100 grams White Gourd-flowered VS Boiled Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	White Gourd-flowered	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	0.48% 14kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.021% 0.02g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.006% 0.002g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	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	2.6% 3.4g	8.58% 11g	130g per day for Men 19-50 years
Sugars	NA	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	1.3% 0.5g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	39% 351μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.04% 0.15mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	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	1.5% 6μg	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	11.2% 10mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	2.6% 26mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	2.9% 0.026mg	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	2.5% 0.2mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	2.87% 0.066mg	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	1.86% 13mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	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	0.13% 2mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.2% 81.7g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Boiled Drumstick Leaves per 100 g

Compare the macro and micronutrient content in 100 g of White Gourd-flowered 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 White Gourd-flowered vs Boiled Drumstick Leaves:

• 100 grams of White Gourd-flowered have 1.5 times more Vitamin B5 than Boiled Drumstick Leaves.
• While 100 g of Boiled and Drained Drumstick Leaves contain 7.7 times more Vitamin B1, 23.1 times more Vitamin B2, 6.2 times more Vitamin B3, 23.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 3.1 times more Vitamin C than Raw White Gourd-flowered .
• 100 grams of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for White Gourd-flowered vs Boiled Drumstick Leaves:

• 100 grams of White Gourd-flowered have 1.4 times more Zinc than Boiled Drumstick Leaves.
• While 100 g of Boiled and Drained Drumstick Leaves contain 5.8 times more Calcium, 3.3 times more Copper, 11.6 times more Iron, 3.1 times more Magnesium, 13.2 times more Manganese, 5.2 times more Phosphorus and 2.3 times more Potassium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Drumstick Leaves contain similar levels of Water per 100 grams.
• 100 grams of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw White Gourd-flowered as well as Boiled and Drained Drumstick Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Drumstick Leaves contain 4.3 times more Energy, 3.3 times more Carbohydrate, 4 times more Fiber and 8.5 times more Protein than Raw White Gourd-flowered .
• 100 grams of White Gourd-flowered provide inadequate amounts of Energy, Fiber and Protein
• Both Raw White Gourd-flowered as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 6 in 100 grams.