Comparing Nutrients in 100 grams 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	0.48% 14kcal	2.2% 64kcal	2900kcal per day for Men 19-50 years
Fat	0.021% 0.02g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.006% 0.002g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	NA	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	6.37% 8.28g	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	1.3% 0.5g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	NA	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.04% 0.15mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	92% 1.2mg	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	10% 40μg	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	57.4% 51.7mg	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	2.6% 26mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	2.9% 0.026mg	11.7% 0.11mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	2.87% 0.066mg	46.2% 1.06mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	9.9% 337mg	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	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.13% 78.7g	3700g per day for Men 19-50 years

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

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

• 100 grams of White Gourd-flowered have 1.2 times more Vitamin B5 than Drumstick Leaves.
• While 100 g 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 .
• 100 grams 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 100 grams.

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

• 100 grams of White Gourd-flowered have 1.2 times more Water than Drumstick Leaves.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 .
• 100 grams of White Gourd-flowered provide inadequate amounts of Energy, Fiber and Protein