Comparing Nutrients in 1 kilogram Boiled Drumstick Pods with Salt VS Boiled Kale with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods with Salt	20%	4%	76%
Boiled Kale with Salt	27%	25%	48%

Macro Nutrients

	Boiled Drumstick Pods with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Energy	12.4% 360kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	NA	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	NA	207% 3.3g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	40.8% 53g	130g per day for Men 19-50 years
Sugars	NA	16.7% 12g	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	5.8% 4.2g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	111% 42g	60.5% 23g	38g per day for Men 19-50 years
Protein	37.3% 21g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	48.5% 0.63mg	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	75% 300μg	163% 650μg	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	1078% 970mg	198% 178mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3488% 4185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	74.4% 0.67mg	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	56.3% 4.5mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	236% 5.4mg	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	70% 490mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	134% 4570mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	186% 2790mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24% 884g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Pods with Salt VS Boiled Kale with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Drumstick Pods with Salt versus 1 kg of Boiled Kale with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Drumstick Pods with Salt vs Boiled Kale with Salt:

• 1 kilogram of Boiled Drumstick Pods with Salt has 1.3 times more Vitamin B3, 4.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.4 times more Vitamin C than Boiled Kale with Salt.
• While 1 kg of Boiled and Drained Kale with Salt contains 36.5 times more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.2 times more Vitamin B9 than Boiled and Drained Drumstick Pods with Salt.
• 1 kilogram 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 Kale with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Drumstick Pods with Salt vs Boiled Kale with Salt:

• 1 kilogram of Boiled Drumstick Pods with Salt has 1.7 times more Magnesium, 3.2 times more Potassium and 1.6 times more Zinc than Boiled Kale with Salt.
• While 1 kg of Boiled and Drained Kale with Salt contains 7.5 times more Calcium, 1.9 times more Iron and 2.2 times more Manganese than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled Kale with Salt contain similar levels of Copper, Phosphorus, Sodium and Water per one kilogram.
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Kale with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Drumstick Pods with Salt has 1.5 times more Carbohydrate and 1.8 times more Fiber than Boiled Kale with Salt.
• While 1 kg of Boiled and Drained Kale with Salt contains 1.4 times more Protein than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Kale with Salt provide inadequate amounts of Energy in one kilogram.