Comparing Nutrients in 1 kilogram Drumstick Pods VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Drumstick Pods	Tomato Puree	Recommended Dietary Allowance
Energy	12.8% 370kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.2% 32g	50% 19g	38g per day for Men 19-50 years
Protein	37.5% 21g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Tomato Puree	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Tomato Puree	Recommended Dietary Allowance
Calcium	30% 300mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	136% 4610mg	129% 4390mg	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	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 882g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Tomato Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Drumstick Pods vs Tomato Puree:

• 1 kilogram of Drumstick Pods has 2.1 times more Vitamin B1, 1.8 times more Vitamin B5, 4 times more Vitamin B9 and 13.3 times more Vitamin C than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 6.5 times more Vitamin A and 2.4 times more Vitamin B3 than Raw Drumstick Pods.
• Both Drumstick Pods and Tomato Puree provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Drumstick Pods have insufficient amounts of Vitamin A
• Both Raw Drumstick Pods as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Drumstick Pods vs Tomato Puree:

• 1 kilogram of Drumstick Pods has 1.7 times more Calcium, 2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Sodium and 1.3 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 3.4 times more Copper and 4.9 times more Iron than Raw Drumstick Pods.
• Both Drumstick Pods and Tomato Puree contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Drumstick Pods as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Drumstick Pods has 1.7 times more Fiber and 1.3 times more Protein than Tomato Puree.
• Both Drumstick Pods and Tomato Puree offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Drumstick Pods as well as Canned Tomato Puree provide inadequate amounts of Energy in one kilogram.