Comparing Nutrients in 1 kilogram Drumstick Pods VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Drumstick Pods	Navel Oranges	Recommended Dietary Allowance
Energy	12.8% 370kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	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	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	84.2% 32g	58% 22g	38g per day for Men 19-50 years
Protein	37.5% 21g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Navel Oranges	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Navel Oranges	Recommended Dietary Allowance
Calcium	30% 300mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	136% 4610mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24% 882g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Drumstick Pods vs Navel Oranges:

• Raw Drumstick Pods have 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Navel Oranges.
• While Raw Navel Oranges contain 3 times more Vitamin A and 1.3 times more Vitamin B1 than Raw Drumstick Pods.
• Both Raw Drumstick Pods as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Drumstick Pods vs Navel Oranges:

• Raw Drumstick Pods have 2.2 times more Copper, 2.8 times more Iron, 4.1 times more Magnesium, 8.9 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium, more Selenium, 42 times more Sodium and 5.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Calcium than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Raw Navel Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Drumstick Pods have 1.5 times more Fiber and 2.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Energy and 1.5 times more Carbohydrate than Raw Drumstick Pods.
• Both Raw Drumstick Pods as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.