Comparing Nutrients in 100 calories Boiled Drumstick Pods with Salt VS Boiled White Gourd-flowered with Salt

Weight per 100 calories

• Boiled Drumstick Pods with Salt: 278g
• Boiled White Gourd-flowered with Salt: 769g

Boiled Drumstick Pods with Salt have 2.8 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Drumstick Pods with Salt or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods with Salt	20%	4%	76%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Boiled Drumstick Pods with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.048% 0.015g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	18.3% 24g	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	30.7% 11.7g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	8.24% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	22.5% 0.29mg	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	21% 83.3μg	7.7% 30.8μg	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	299% 269mg	72.6% 65.4mg	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

	Boiled Drumstick Pods with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	22.2% 0.2mg	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	15.6% 1.25mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	22% 0.51mg	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	19.4% 136mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	37.3% 1269mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.54% 1.94μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	51.7% 775mg	122% 1831mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	6.64% 246g	20% 733g	3700g per day for Men 19-50 years

Boiled Drumstick Pods With Salt VS Boiled White Gourd-flowered With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Drumstick Pods with Salt or Boiled White Gourd-flowered with Salt?

Lets compare vitamin content per 100 calories of Boiled Drumstick Pods with Salt vs Boiled White Gourd-flowered with Salt:

• 100 calories of Boiled Drumstick Pods with Salt have 1.8 times more Vitamin B5, 2.7 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.7 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per 100 calories.
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Drumstick Pods with Salt vs Boiled White Gourd-flowered with Salt:

• 100 calories of Boiled Drumstick Pods with Salt have 1.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 100 kcal of Boiled and Drained White Gourd-flowered with Salt contain 3.3 times more Calcium, 1.5 times more Iron, 2.4 times more Sodium, 4.6 times more Zinc and 3 times more Water than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled White Gourd-flowered with Salt contain similar levels of Copper and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Drumstick Pods with Salt have 1.3 times more Fiber and 1.3 times more Protein than Boiled White Gourd-flowered with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.