Comparing Nutrients in 300 calories Boiled Drumstick LeavesVS Hyacinth-Young beans

Weight per 300 calories

Boiled Drumstick Leaves

500g

Hyacinth-Young beans

652g

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 300 calories - Boiled Drumstick Leaves or Hyacinth-Young beans?

Macros Ratio

Protein Fat Carbs

Boiled Drumstick Leaves

28%

11%

61%

Hyacinth-Young beans

18%

78%

300 kcal ▼

Macro Nutrients

Boiled Drumstick Leavesvs Hyacinth-Young beans

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

1.34%1.3g

4.65 gvs1.3 g

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

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2.38%0.76g

Saturated Fat

1.8%0.57g

0.76 gvs0.57 g

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

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0%0g

Omega 3

2.85%0.046g

0 gvs0.046 g

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

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0.44%0.075g

Omega 6

0.038%0.007g

0.075 gvs0.007 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

46%60g

55.8 gvs60 g

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

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6.9%5g

Sugars

36.7%26.6g

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

5 gvs26.6 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

56.6%21.5g

10 gvs21.5 g

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

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47%26.4g

Protein

24.5%13.7g

26.4 gvs13.7 g

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

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Vitamins

Boiled Drumstick Leavesvs Hyacinth-Young beans

195%1755μg

Vitamin A

31%280μg

RAE, retinol activity equivalents

1755 μgvs280 μg

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

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93%1.1mg

Vitamin B1

42%0.5mg

Thiamine

1.1 mgvs0.5 mg

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

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196%2.55mg

Vitamin B2

46%0.6mg

Riboflavin

2.55 mgvs0.6 mg

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

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62.3%9.98mg

Vitamin B3

21%3.4mg

Niacin, nicotinic acid, niacinamide

9.98 mgvs3.4 mg

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

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10.2%0.51mg

Vitamin B5

7.17%0.36mg

Pantothenic acid

0.51 mgvs0.36 mg

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

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357%4.65mg

Vitamin B6

12%0.16mg

Pyridoxine

4.65 mgvs0.16 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

101%404μg

Folates and Folic Acid

115 μgvs404 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

93%84mg

Ascorbic acid

155 mgvs84 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

22%3.33mg

Tocopherols and Tocotrienols

0.5 mgvs3.33 mg

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

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450%540μg

Vitamin K

98%118μg

Phytomenadione or phylloquinone

540 μgvs118 μg

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

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Minerals

Boiled Drumstick Leavesvs Hyacinth-Young beans

75.5%755mg

Calcium

32.6%326mg

755 mgvs326 mg

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

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47.8%0.43mg

Copper

34%0.31mg

0.43 mgvs0.31 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

60.3%4.83mg

11.6 mgvs4.83 mg

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

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40.5%170mg

Magnesium

62%261mg

170 mgvs261 mg

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

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189%4.34mg

Manganese

58%1.34mg

4.34 mgvs1.34 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

45.7%320mg

335 mgvs320 mg

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

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50.6%1720mg

Potassium

48.3%1643mg

1720 mgvs1643 mg

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

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8.2%4.5μg

Selenium

17.8%9.8μg

4.5 μgvs9.8 μg

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

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3%45mg

Sodium

0.87%13mg

45 mgvs13 mg

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

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22.3%2.45mg

Zinc

22%2.4mg

2.45 mgvs2.4 mg

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

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11%408g

Water

15.5%573g

408 gvs573 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 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 kcal:

Boiled Drumstick LeavesVS Boiled Hyacinth-Young beansHyacinth-Young beansVS Boiled Hyacinth-Young beans

Compare Foods

Comparing Nutrients in 300 calories Boiled Drumstick LeavesVS Hyacinth-Young beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Drumstick Leaves or Hyacinth-Young beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: