Comparing Nutrients in 100 calories Drumstick Pods VS Summer Squash

Weight per 100 calories

• Drumstick Pods: 270g
• Summer Squash: 625g

Drumstick Pods have 2.3 times more energy per 100g than Summer Squash. It has low energy density when compared to other foods. Raw All Varieties Summer Squash having very low energy density.

Discover which food has more nutrients per 100 calories - Drumstick Pods or Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Summer Squash	24%	8%	68%

Macro Nutrients

	Drumstick Pods	Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	19% 13.8g	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	8.2% 5.94g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	18% 6.88g	38g per day for Men 19-50 years
Protein	10% 5.68g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Summer Squash	Recommended Dietary Allowance
Vitamin A	1.2% 11μg	6.94% 62.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	68.3% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	105% 1.36mg	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	29.7% 119μg	45.3% 181μg	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	423% 381mg	118% 106mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Summer Squash	Recommended Dietary Allowance
Calcium	8.1% 81mg	9.38% 94mg	1000mg per day for Men 19-50 years
Copper	25.2% 0.23mg	35.4% 0.32mg	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	12% 0.97mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	47.6% 1.1mg	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	19.3% 135mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	36.6% 1246mg	48% 1638mg	3400mg per day for Men 19-50 years
Selenium	3.44% 1.9μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	7.57% 114mg	0.83% 12.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	6.44% 238g	16% 592g	3700g per day for Men 19-50 years

Drumstick Pods VS Summer Squash Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Drumstick Pods or Summer Squash?

Lets compare vitamin content per 100 calories of Drumstick Pods vs Summer Squash:

• 100 calories of Drumstick Pods have 2.2 times more Vitamin B5 and 3.6 times more Vitamin C than Summer Squash.
• While 100 kcal of Raw All Varieties Summer Squash contain 5.8 times more Vitamin A, 2.1 times more Vitamin B1, 4.4 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Drumstick Pods.
• 100 calories of Drumstick Pods have insufficient amounts of Vitamin A
• Both Raw Drumstick Pods as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Drumstick Pods vs Summer Squash:

• 100 calories of Drumstick Pods have 1.5 times more Selenium and 9.1 times more Sodium than Summer Squash.
• While 100 kcal of Raw All Varieties Summer Squash contain 1.4 times more Copper, 2.2 times more Iron, 1.6 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Zinc and 2.5 times more Water than Raw Drumstick Pods.
• Both Drumstick Pods and Summer Squash contain similar levels of Calcium and Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Drumstick Pods have 1.3 times more Fiber than Summer Squash.
• While 100 kcal of Raw All Varieties Summer Squash contain 1.3 times more Protein than Raw Drumstick Pods.
• Both Drumstick Pods and Summer Squash offer comparable quantities of Energy and Carbohydrate per 100 calories.