Comparing Nutrients in 1 kilogram Drumstick Pods VS Eppaw

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Eppaw	11%	10%	79%

Macro Nutrients

	Drumstick Pods	Eppaw	Recommended Dietary Allowance
Energy	12.8% 370kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	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	84.2% 32g	NA	38g per day for Men 19-50 years
Protein	37.5% 21g	82% 46g	56g per day for Men 19-50 years

Vitamins

	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	44% 0.53mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	110% 440μg	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	1567% 1410mg	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

	Drumstick Pods	Eppaw	Recommended Dietary Allowance
Calcium	30% 300mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	45% 3.6mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	71.4% 500mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	136% 4610mg	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% 420mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	24% 882g	16.2% 600g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Eppaw per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Drumstick Pods vs Eppaw:

• 1 kilogram of Drumstick Pods has 2.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 10.8 times more Vitamin C than Eppaw.
• While 1 kg of Raw Eppaw contains 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Drumstick Pods.
• 1 kilogram of Eppaw have insufficient amounts of Vitamin B3
• Both Raw 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 Drumstick Pods vs Eppaw:

• 1 kilogram of Drumstick Pods has 1.4 times more Magnesium, 1.4 times more Potassium, 3.5 times more Sodium and 1.5 times more Water than Eppaw.
• While 1 kg of Raw Eppaw contains 3.7 times more Calcium, 2.8 times more Copper, 3.2 times more Iron, 4.2 times more Manganese, 3.3 times more Phosphorus and 2.6 times more Zinc than Raw Drumstick Pods.
• Both Raw 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 4.1 times more Energy, 3.7 times more Carbohydrate and 2.2 times more Protein than Raw Drumstick Pods.
• 1 kilogram of Drumstick Pods provide inadequate amounts of Energy