Comparing Nutrients in 100 calories Boiled Drumstick Pods with Salt VS Boiled Potherb Jute with Salt

Weight per 100 calories

• Boiled Drumstick Pods with Salt: 278g
• Boiled Potherb Jute with Salt: 270g

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

Discover which food has more nutrients per 100 calories - Boiled Drumstick Pods with Salt or Boiled Potherb Jute with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods with Salt	20%	4%	76%
Boiled Potherb Jute with Salt	32%	4%	64%

Macro Nutrients

	Boiled Drumstick Pods with Salt	Boiled Potherb Jute 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	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	NA	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.25g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	NA	3.73% 2.7g	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	14.2% 5.4g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	119% 1.54mg	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	70.3% 281μg	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	99% 89mg	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	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	76.6% 0.69mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	14.5% 0.33mg	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	27.8% 195mg	700mg per day for Men 19-50 years
Potassium	37.3% 1269mg	43.7% 1486mg	3400mg per day for Men 19-50 years
Selenium	3.54% 1.94μg	4.42% 2.43μg	55μg per day for Men 19-50 years
Sodium	51.7% 775mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	19.4% 2.14mg	11mg per day for Men 19-50 years
Water	6.64% 246g	6.37% 236g	3700g per day for Men 19-50 years

Boiled Drumstick Pods With Salt VS Boiled Potherb Jute With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Drumstick Pods with Salt or Boiled Potherb Jute with Salt?

Lets compare vitamin content per 100 calories of Boiled Drumstick Pods with Salt vs Boiled Potherb Jute with Salt:

• 100 calories of Boiled Drumstick Pods with Salt have 10 times more Vitamin B5 and 3 times more Vitamin C than Boiled Potherb Jute with Salt.
• While 100 kcal of Boiled and Drained Potherb Jute with Salt contain 63 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Drumstick Pods with Salt.
• 100 calories of Boiled Drumstick Pods with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Potherb Jute 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 Potherb Jute with Salt:

• 100 calories of Boiled Drumstick Pods with Salt have 2 times more Manganese than Boiled Potherb Jute with Salt.
• While 100 kcal of Boiled and Drained Potherb Jute with Salt contain 10.3 times more Calcium, 3.2 times more Copper, 6.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.8 times more Zinc than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled Potherb Jute with Salt contain similar levels of Potassium, Sodium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Drumstick Pods with Salt have 2.2 times more Fiber than Boiled Potherb Jute with Salt.
• While 100 kcal of Boiled and Drained Potherb Jute with Salt contain 1.7 times more Protein than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled Potherb Jute with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.