Comparing Nutrients in 100 calories Boiled Drumstick Pods VS Dried Leeks

Weight per 100 calories

• Boiled Drumstick Pods: 278g
• Dried Leeks: 31g

Freeze-dried Leeks have 8.9 times more energy per unit of mass than Boiled and Drained Drumstick Pods, which is high in comparison to other foods. Boiled Drumstick Pods having low energy density.

Which food has more nutrients per 100 calories - Boiled Drumstick Pods or Dried Leeks?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Boiled Drumstick Pods	Dried Leeks	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.049% 0.008g	0.86% 0.15g	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% 23.3g	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	8.53% 3.24g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	8.46% 4.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Dried Leeks	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	0.48% 4.36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	4.78% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	29% 0.38mg	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	28.5% 114μg	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	41% 36.8mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	22.7% 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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	35.7% 0.82mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	37.3% 1269mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	3.54% 1.94μg	3.23% 1.78μg	55μg per day for Men 19-50 years
Sodium	7.96% 119mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	1.87% 0.21mg	11mg per day for Men 19-50 years
Water	6.64% 246g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Drumstick Pods vs Dried Leeks:

• Boiled and Drained Drumstick Pods have 2.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 8.1 times more Vitamin B5 and 7.3 times more Vitamin C than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 2 times more Vitamin B1 and 1.4 times more Vitamin B9 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Freeze-dried Leeks have similar amounts of Vitamin B6 per 100 kcal.
• Both Boiled and Drained Drumstick Pods as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Drumstick Pods vs Dried Leeks:

• Boiled and Drained Drumstick Pods have 2.3 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium, 11 times more Sodium, 5.7 times more Zinc and 394.2 times more Water than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 2 times more Calcium and 1.9 times more Iron than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Freeze-dried Leeks have similar amounts of Copper, Manganese and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Drumstick Pods have 3.6 times more Fiber and 1.2 times more Protein than Freeze-dried Leeks.
• While Freeze-dried Leeks contain more Omega 3 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Freeze-dried Leeks have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Drumstick Pods as well as Freeze-dried Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.