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

Weight per 100 calories

• Drumstick Leaves: 156g
• Boiled Hyacinth-Young beans: 200g

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

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

Macros Ratio

	Protein	Fat	Carbs
Drumstick Leaves	45%	15%	40%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.95% 13g	14% 18.4g	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	8.22% 3.13g	NA	38g per day for Men 19-50 years
Protein	26.2% 14.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	65.6% 591μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.5% 0.4mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	2.12% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	3.54% 0.046mg	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	15.6% 62.5μg	23.5% 94μg	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	89.8% 80.8mg	11.3% 10mg	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

	Drumstick Leaves	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	29% 289mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	18.2% 0.16mg	10.7% 0.096mg	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	78% 6.25mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	72.2% 1.66mg	18.3% 0.42mg	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	25% 175mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	15.5% 527mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	2.56% 1.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	8.52% 0.94mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	3.32% 123g	4.7% 174g	3700g per day for Men 19-50 years

Drumstick Leaves VS Boiled Hyacinth-Young Beans Nutrients Per 100 Kcal

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

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

• 100 calories of Drumstick Leaves have 42.2 times more Vitamin A, 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B5, 40.8 times more Vitamin B6 and 7.9 times more Vitamin C than Boiled Hyacinth-Young beans.
• While 100 kcal of Boiled and Drained Hyacinth-Young beans contain 1.5 times more Vitamin B9 than Raw Drumstick Leaves.
• 100 calories of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A
• Both Raw Drumstick Leaves as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Drumstick Leaves have 3.5 times more Calcium, 1.7 times more Copper, 4.1 times more Iron, 4 times more Manganese, 1.8 times more Phosphorus and 1.2 times more Zinc than Boiled Hyacinth-Young beans.
• While 100 kcal of Boiled and Drained Hyacinth-Young beans contain 1.3 times more Magnesium, 2.3 times more Selenium and 1.4 times more Water than Raw Drumstick Leaves.
• Both Drumstick Leaves and Boiled Hyacinth-Young beans contain similar levels of Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Drumstick Leaves have 4.1 times more Fat and 2.5 times more Protein than Boiled Hyacinth-Young beans.
• While 100 kcal of Boiled and Drained Hyacinth-Young beans contain 1.4 times more Carbohydrate than Raw Drumstick Leaves.
• Both Drumstick Leaves and Boiled Hyacinth-Young beans offer comparable quantities of Energy per 100 calories.