Comparing Nutrients in 1 kilogram Drumstick Pods VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Drumstick Pods	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.8% 370kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	2012% 342g	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	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	84.2% 32g	279% 106g	38g per day for Men 19-50 years
Protein	37.5% 21g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Oil Roasted Sunflower Seeds	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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	30% 300mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	136% 4610mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	474% 52mg	11mg per day for Men 19-50 years
Water	24% 882g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Oil Roasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Drumstick Pods vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Drumstick Pods has 128.2 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 6 times more Vitamin B1, 3.8 times more Vitamin B2, 6.7 times more Vitamin B3, 8.7 times more Vitamin B5, 6.6 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Drumstick Pods.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Drumstick Pods as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Drumstick Pods vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Drumstick Pods has 14 times more Sodium and 57.3 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.9 times more Calcium, 21.5 times more Copper, 11.9 times more Iron, 2.8 times more Magnesium, 8 times more Manganese, 22.8 times more Phosphorus, 111.7 times more Selenium and 11.6 times more Zinc than Raw Drumstick Pods.
• Both Drumstick Pods and Oil Roasted Sunflower Seeds contain similar levels of Potassium per one kilogram.
• 1 kilogram of Drumstick Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 16 times more Energy, 256.5 times more Fat, 214.2 times more Saturated Fat, 2.7 times more Carbohydrate, 3.3 times more Fiber and 9.6 times more Protein than Raw Drumstick Pods.
• 1 kilogram of Drumstick Pods provide inadequate amounts of Energy