Comparing Nutrients in 300 calories Boiled Drumstick Leaves with SaltVS Boiled Dishcloth Gourd with Salt

Weight per 300 calories

Boiled Drumstick Leaves with Salt

500g

Boiled Dishcloth Gourd with Salt

556g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Drumstick Leaves with Salt or Boiled Dishcloth Gourd with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Drumstick Leaves with Salt

28%

11%

61%

Boiled Dishcloth Gourd with Salt

91%

300 kcal ▼

Macro Nutrients

Boiled Drumstick Leaves with Saltvs Boiled Dishcloth Gourd with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.8%4.65g

Fat

1.95%1.9g

4.65 gvs1.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.47%0.15g

NA gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

NA gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

4.84%0.82g

NA gvs0.82 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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43%55.8g

Carbohydrate

58.8%76.4g

55.8 gvs76.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.9%5g

Sugars

39.6%28.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5 gvs28.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.3%10g

Fiber

42.4%16g

10 gvs16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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47%26.4g

Protein

6.55%3.67g

26.4 gvs3.67 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Drumstick Leaves with Saltvs Boiled Dishcloth Gourd with Salt

195%1755μg

Vitamin A

RAE, retinol activity equivalents

1755 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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93%1.1mg

Vitamin B1

21.3%0.26mg

Thiamine

1.1 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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196%2.55mg

Vitamin B2

18%0.23mg

Riboflavin

2.55 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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62.3%9.98mg

Vitamin B3

9.03%1.44mg

Niacin, nicotinic acid, niacinamide

9.98 mgvs1.44 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.2%0.51mg

Vitamin B5

55.7%2.8mg

Pantothenic acid

0.51 mgvs2.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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357%4.65mg

Vitamin B6

42.3%0.55mg

Pyridoxine

4.65 mgvs0.55 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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28.8%115μg

Vitamin B9

16.7%66.7μg

Folates and Folic Acid

115 μgvs66.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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172%155mg

Vitamin C

35%31.7mg

Ascorbic acid

155 mgvs31.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.33%0.5mg

Vitamin E

8.9%1.33mg

Tocopherols and Tocotrienols

0.5 mgvs1.33 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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450%540μg

Vitamin K

7.87%9.44μg

Phytomenadione or phylloquinone

540 μgvs9.44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Drumstick Leaves with Saltvs Boiled Dishcloth Gourd with Salt

75.5%755mg

Calcium

5%50mg

755 mgvs50 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47.8%0.43mg

Copper

52.5%0.47mg

0.43 mgvs0.47 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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145%11.6mg

Iron

25%2mg

11.6 mgvs2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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40.5%170mg

Magnesium

26.5%111mg

170 mgvs111 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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189%4.34mg

Manganese

54%1.24mg

4.34 mgvs1.24 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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48%335mg

Phosphorus

24.6%172mg

335 mgvs172 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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50.6%1720mg

Potassium

74%2517mg

1720 mgvs2517 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.2%4.5μg

Selenium

2.02%1.1μg

4.5 μgvs1.1 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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81.7%1225mg

Sodium

95%1428mg

1225 mgvs1428 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22.3%2.45mg

Zinc

8.6%0.94mg

2.45 mgvs0.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%408g

Water

12.7%468g

408 gvs468 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Drumstick Leaves with Salt vs Boiled Dishcloth Gourd with Salt:

Boiled and Drained Drumstick Leaves with Salt have 4.3 times more Vitamin B1, 10.9 times more Vitamin B2, 6.9 times more Vitamin B3, 8.4 times more Vitamin B6, 1.7 times more Vitamin B9, 4.9 times more Vitamin C and 57.2 times more Vitamin K than Boiled and Drained Dishcloth Gourd with Salt.
While Boiled and Drained Dishcloth Gourd with Salt contains 5.5 times more Vitamin B5 and 2.7 times more Vitamin E than Boiled and Drained Drumstick Leaves with Salt.
Both Boiled and Drained Drumstick Leaves with Salt as well as Boiled and Drained Dishcloth Gourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Drumstick Leaves with Salt vs Boiled Dishcloth Gourd with Salt:

Boiled and Drained Drumstick Leaves with Salt have 15.1 times more Calcium, 5.8 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese, 1.9 times more Phosphorus, 4.1 times more Selenium and 2.6 times more Zinc than Boiled and Drained Dishcloth Gourd with Salt.
While Boiled and Drained Dishcloth Gourd with Salt contains 1.5 times more Potassium than Boiled and Drained Drumstick Leaves with Salt.
Both Boiled and Drained Drumstick Leaves with Salt and Boiled and Drained Dishcloth Gourd with Salt have similar amounts of Copper, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Drumstick Leaves with Salt have 2.5 times more Fat and 7.2 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
While Boiled and Drained Dishcloth Gourd with Salt contains 1.4 times more Carbohydrate, 5.7 times more Sugars and 1.6 times more Fiber than Boiled and Drained Drumstick Leaves with Salt.
Both Boiled and Drained Drumstick Leaves with Salt and Boiled and Drained Dishcloth Gourd with Salt have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Drumstick Leaves with Salt as well as Boiled and Drained Dishcloth Gourd with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Drumstick Leaves with SaltVS Boiled Drumstick Pods with SaltBoiled Dishcloth Gourd with SaltVS Boiled Drumstick Pods with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Drumstick Leaves with SaltVS Boiled Dishcloth Gourd with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Drumstick Leaves with Salt or Boiled Dishcloth Gourd with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: