Comparing Nutrients in 1 kilogram 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	12.8% 370kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.97% 0.31g	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	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	63% 81.8g	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	84.2% 32g	111% 42g	38g per day for Men 19-50 years
Protein	37.5% 21g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	86% 1.12mg	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	110% 440μg	75% 300μg	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	1567% 1410mg	1078% 970mg	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	30% 300mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	86.7% 0.78mg	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	45% 3.6mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	105% 2.4mg	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	71.4% 500mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	136% 4610mg	134% 4570mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24% 882g	24% 884g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Drumstick Pods as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Drumstick Pods as well as Boiled and Drained Drumstick Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.