Comparing Nutrients in 1 kilogram Boiled Drumstick Pods VS Eppaw

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Eppaw	11%	10%	79%

Macro Nutrients

	Boiled Drumstick Pods	Eppaw	Recommended Dietary Allowance
Energy	12.4% 360kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	NA	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	244% 317g	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	111% 42g	NA	38g per day for Men 19-50 years
Protein	37.3% 21g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Eppaw	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	135% 1.76mg	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	60% 240μg	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	144% 130mg	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	Eppaw	Recommended Dietary Allowance
Calcium	20% 200mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	260% 2.34mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	476% 11mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	134% 4570mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	24% 884g	16.2% 600g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Pods VS Eppaw per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Drumstick Pods vs Eppaw:

• 1 kilogram of Boiled Drumstick Pods has 2 times more Vitamin B3, 1.3 times more Vitamin B9 and 7.5 times more Vitamin C than Eppaw.
• While 1 kg of Raw Eppaw contains 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Drumstick Pods.
• 1 kilogram of Eppaw have insufficient amounts of Vitamin B3
• Both Boiled and Drained Drumstick Pods as well as Raw Eppaw have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Drumstick Pods vs Eppaw:

• 1 kilogram of Boiled Drumstick Pods has 1.3 times more Magnesium, 1.3 times more Potassium, 3.6 times more Sodium and 1.5 times more Water than Eppaw.
• While 1 kg of Raw Eppaw contains 5.5 times more Calcium, 3 times more Copper, 2.6 times more Iron, 4.5 times more Manganese, 3.4 times more Phosphorus and 2.7 times more Zinc than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods as well as Raw Eppaw lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Eppaw contains 4.2 times more Energy, 3.9 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Drumstick Pods.
• 1 kilogram of Boiled Drumstick Pods provide inadequate amounts of Energy