Comparing Nutrients in 100 calories Boiled Drumstick Leaves VS Hyacinth-Young beans

Weight per 100 calories

• Boiled Drumstick Leaves: 167g
• Hyacinth-Young beans: 217g

Boiled Drumstick Leaves have 1.3 times more energy per 100g than Hyacinth-Young beans. It has low energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

Which food has more nutrients per 100 calories - Boiled Drumstick Leaves or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Leaves	28%	11%	61%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Boiled Drumstick Leaves	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.45% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	0.013% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	15.4% 20g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	12.2% 8.87g	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	8.77% 3.33g	19% 7.17g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Leaves	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	65% 585μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.3% 0.85mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.33mg	7.07% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	4% 0.052mg	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	9.6% 38.3μg	33.7% 135μg	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	31% 28mg	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	1.1% 0.17mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	32.8% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Leaves	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	25% 252mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	11.4% 0.1mg	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	48.3% 3.87mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	19.4% 0.45mg	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	15.2% 107mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.29% 4.35mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	7.3% 0.8mg	11mg per day for Men 19-50 years
Water	3.68% 136g	5.16% 191g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Drumstick Leaves vs Hyacinth-Young beans:

• Boiled and Drained Drumstick Leaves have 6.3 times more Vitamin A, 2.2 times more Vitamin B1, 4.2 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5, 29.7 times more Vitamin B6, 1.8 times more Vitamin C and 4.6 times more Vitamin K than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 3.5 times more Vitamin B9 and 6.7 times more Vitamin E than Boiled and Drained Drumstick Leaves.
• Both Boiled and Drained Drumstick Leaves as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Drumstick Leaves vs Hyacinth-Young beans:

• Boiled and Drained Drumstick Leaves have 2.3 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 3.2 times more Manganese and 3.5 times more Sodium than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 1.5 times more Magnesium, 2.2 times more Selenium and 1.4 times more Water than Boiled and Drained Drumstick Leaves.
• Both Boiled and Drained Drumstick Leaves and Raw Hyacinth-Young beans have similar amounts of Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Drumstick Leaves have 3.6 times more Fat and 1.9 times more Protein than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 5.3 times more Sugars and 2.2 times more Fiber than Boiled and Drained Drumstick Leaves.
• Both Boiled and Drained Drumstick Leaves and Raw Hyacinth-Young beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Drumstick Leaves as well as Raw Hyacinth-Young beans have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.