Comparing Nutrients in 300 calories Boiled White Gourd-flowered with SaltVS Boiled Drumstick Leaves with Salt

Weight per 300 calories

Boiled White Gourd-flowered with Salt

2308g

Boiled Drumstick Leaves with Salt

500g

Boiled and Drained Drumstick Leaves with Salt have 4.6 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled White Gourd-flowered with Salt

16%

83%

Boiled Drumstick Leaves with Salt

28%

11%

61%

300 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered with Saltvs Boiled Drumstick Leaves 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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0.48%0.46g

Fat

4.8%4.65g

0.46 gvs4.65 g

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

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0.14%0.046g

Saturated Fat

0.046 gvsNA 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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1.22%0.21g

Omega 6

0.21 gvsNA 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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55%71.5g

Carbohydrate

43%55.8g

71.5 gvs55.8 g

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

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Sugars

6.9%5g

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

NA gvs5 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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73%27.7g

Fiber

26.3%10g

27.7 gvs10 g

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

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24.7%14g

Protein

47%26.4g

14 gvs26.4 g

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

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Vitamins

Boiled White Gourd-flowered with Saltvs Boiled Drumstick Leaves with Salt

Vitamin A

195%1755μg

RAE, retinol activity equivalents

NA μgvs1755 μg

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

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55.8%0.67mg

Vitamin B1

93%1.1mg

Thiamine

0.67 mgvs1.1 mg

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

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39%0.51mg

Vitamin B2

196%2.55mg

Riboflavin

0.51 mgvs2.55 mg

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

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56.3%9mg

Vitamin B3

62.3%9.98mg

Niacin, nicotinic acid, niacinamide

9 mgvs9.98 mg

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

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66.5%3.32mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

3.32 mgvs0.51 mg

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

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67.5%0.88mg

Vitamin B6

357%4.65mg

Pyridoxine

0.88 mgvs4.65 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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23%92μg

Vitamin B9

28.8%115μg

Folates and Folic Acid

92 μgvs115 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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218%196mg

Vitamin C

172%155mg

Ascorbic acid

196 mgvs155 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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Vitamin E

3.33%0.5mg

Tocopherols and Tocotrienols

NA mgvs0.5 mg

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

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Vitamin K

450%540μg

Phytomenadione or phylloquinone

NA μgvs540 μg

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

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Minerals

Boiled White Gourd-flowered with Saltvs Boiled Drumstick Leaves with Salt

55.4%554mg

Calcium

75.5%755mg

554 mgvs755 mg

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

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66.7%0.6mg

Copper

47.8%0.43mg

0.6 mgvs0.43 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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72%5.77mg

Iron

145%11.6mg

5.77 mgvs11.6 mg

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

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60.4%254mg

Magnesium

40.5%170mg

254 mgvs170 mg

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

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66.2%1.52mg

Manganese

189%4.34mg

1.52 mgvs4.34 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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43%300mg

Phosphorus

48%335mg

300 mgvs335 mg

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

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115%3923mg

Potassium

50.6%1720mg

3923 mgvs1720 mg

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

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8.4%4.6μg

Selenium

8.2%4.5μg

4.6 μgvs4.5 μg

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

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366%5492mg

Sodium

81.7%1225mg

5492 mgvs1225 mg

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

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147%16mg

Zinc

22.3%2.45mg

16 mgvs2.45 mg

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

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59.5%2200g

Water

11%408g

2200 gvs408 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 White Gourd-flowered with Salt vs Boiled Drumstick Leaves with Salt:

Boiled and Drained White Gourd-flowered with Salt has 6.5 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Drumstick Leaves with Salt.
While Boiled and Drained Drumstick Leaves with Salt contain 1.7 times more Vitamin B1, 5 times more Vitamin B2 and 5.3 times more Vitamin B6 than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt and Boiled and Drained Drumstick Leaves with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Drumstick Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled White Gourd-flowered with Salt vs Boiled Drumstick Leaves with Salt:

Boiled and Drained White Gourd-flowered with Salt has 1.4 times more Copper, 1.5 times more Magnesium, 2.3 times more Potassium, 4.5 times more Sodium, 6.6 times more Zinc and 5.4 times more Water than Boiled and Drained Drumstick Leaves with Salt.
While Boiled and Drained Drumstick Leaves with Salt contain 1.4 times more Calcium, 2 times more Iron and 2.8 times more Manganese than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt and Boiled and Drained Drumstick Leaves with Salt have similar amounts of Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained White Gourd-flowered with Salt has 1.3 times more Carbohydrate and 2.8 times more Fiber than Boiled and Drained Drumstick Leaves with Salt.
While Boiled and Drained Drumstick Leaves with Salt contain 10.1 times more Fat and 1.9 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt and Boiled and Drained Drumstick Leaves with Salt have similar amounts of Energy per 300 kcal.
Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Drumstick Leaves with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with SaltBoiled Drumstick Leaves with SaltVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Boiled Drumstick Pods with SaltBoiled Drumstick Leaves with SaltVS Boiled Drumstick Pods with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled White Gourd-flowered with SaltVS Boiled Drumstick Leaves with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: