Comparing Nutrients in 1 kilogram Drumstick Pods VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Drumstick Pods	Dried Leeks	Recommended Dietary Allowance
Energy	12.8% 370kcal	111% 3210kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	NA	432% 6.9g	1.6g per day for Men 19-50 years
Omega 6	NA	27.6% 4.7g	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	574% 747g	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	274% 104g	38g per day for Men 19-50 years
Protein	37.5% 21g	271% 152g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Dried Leeks	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	667% 8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	153% 7.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	930% 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	915% 3660μg	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	1311% 1180mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	30% 300mg	360% 3600mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	730% 6.57mg	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	950% 76mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	383% 1610mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	1145% 26.3mg	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	494% 3460mg	700mg per day for Men 19-50 years
Potassium	136% 4610mg	706% 24000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	24% 882g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Drumstick Pods vs Dried Leeks:

• Freeze-dried Leeks contain 3.5 times more Vitamin A, 15.1 times more Vitamin B1, 5.4 times more Vitamin B2, 5.6 times more Vitamin B3, 10.1 times more Vitamin B6 and 8.3 times more Vitamin B9 than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Freeze-dried Leeks have similar amounts of Vitamin B5 and Vitamin C per 1 kg.
• Both Raw Drumstick Pods as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Drumstick Pods vs Dried Leeks:

• Raw Drumstick Pods have 44.1 times more Water than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 12 times more Calcium, 7.8 times more Copper, 21.1 times more Iron, 3.6 times more Magnesium, 10.2 times more Manganese, 6.9 times more Phosphorus, 5.2 times more Potassium, 8.1 times more Selenium and 1.5 times more Zinc than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Freeze-dried Leeks have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Freeze-dried Leeks contain 8.7 times more Energy, 10.5 times more Fat, 8.8 times more Carbohydrate, 3.3 times more Fiber and 7.2 times more Protein than Raw Drumstick Pods.
• Both Raw Drumstick Pods as well as Freeze-dried Leeks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.