Comparing Nutrients in 14 ounces Drumstick Pods VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Drumstick Pods	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	5.06% 147kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.07% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	25% 32.5g	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	33.4% 12.7g	44% 16.7g	38g per day for Men 19-50 years
Protein	15% 8.33g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	55.6% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	34% 0.44mg	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	43.7% 175μg	29.8% 119μg	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	622% 560mg	428% 385mg	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

	Drumstick Pods	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	12% 119mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	34.4% 0.31mg	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	18% 1.43mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	41.6% 0.96mg	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	28.3% 198mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	53.3% 1814mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.46% 350g	9.5% 351g	3700g per day for Men 19-50 years

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

• Raw Drumstick Pods have 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Drumstick Pods.
• Both Raw Drumstick Pods and Boiled and Drained Drumstick Pods have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Drumstick Pods as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Drumstick Pods vs Boiled Drumstick Pods:

• Raw Drumstick Pods have 1.5 times more Calcium than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 1.3 times more Iron than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Boiled and Drained Drumstick Pods have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Drumstick Pods contain 1.3 times more Fiber than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Boiled and Drained Drumstick Pods have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Raw Drumstick Pods as well as Boiled and Drained Drumstick Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.