Comparing Nutrients in 14 ounces Boiled Drumstick Pods VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Drumstick Pods	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.93% 143kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.07% 0.012g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.5g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	44% 16.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	15% 8.3g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.8mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	64.7% 0.84mg	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	29.8% 119μg	26.8% 107μg	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	428% 385mg	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	76.7% 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	22.3% 1.8mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	30% 0.69mg	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	27.8% 194mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	53.3% 1814mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.5% 351g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Drumstick Pods vs Baked Red Potatoes:

• Boiled and Drained Drumstick Pods have 1.4 times more Vitamin B2, 2.1 times more Vitamin B5 and 7.7 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.9 times more Vitamin B6 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Drumstick Pods as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Drumstick Pods vs Baked Red Potatoes:

• Boiled and Drained Drumstick Pods have 2.2 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese and 3.6 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Copper, 1.6 times more Iron and 1.5 times more Phosphorus than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Baked Whole Red Potatoes have similar amounts of Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Drumstick Pods have 2.3 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Energy and 2.4 times more Carbohydrate than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Baked Whole Red Potatoes have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Drumstick Pods as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.