Comparing Nutrients in 1 kilogram Dried Leeks VS Drumstick Pods

Macros Ratio

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

Macro Nutrients

	Dried Leeks	Drumstick Pods	Recommended Dietary Allowance
Energy	111% 3210kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	432% 6.9g	NA	1.6g per day for Men 19-50 years
Omega 6	27.6% 4.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	65.6% 85.3g	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	274% 104g	84.2% 32g	38g per day for Men 19-50 years
Protein	271% 152g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	667% 8mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	153% 7.67mg	159% 7.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	930% 12mg	92% 1.2mg	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	915% 3660μg	110% 440μg	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	1311% 1180mg	1567% 1410mg	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

	Dried Leeks	Drumstick Pods	Recommended Dietary Allowance
Calcium	360% 3600mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	730% 6.57mg	93% 0.84mg	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	950% 76mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	383% 1610mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	1145% 26.3mg	113% 2.6mg	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	494% 3460mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	706% 24000mg	136% 4610mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	24% 882g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Drumstick Pods per 1 kg

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

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

• 1 kilogram of Dried Leeks has 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 Drumstick Pods.
• Both Dried Leeks and Drumstick Pods provide similar amounts of Vitamin B5 and Vitamin C per one kilogram.
• Both Freeze-dried Leeks as well as Raw Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Leeks has 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 Drumstick Pods.
• While 1 kg of Raw Drumstick Pods contains 44.1 times more Water than Freeze-dried Leeks.
• Both Dried Leeks and Drumstick Pods contain similar levels of Sodium per one kilogram.
• 1 kilogram of Drumstick Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Leeks has 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 Drumstick Pods.
• 1 kilogram of Drumstick Pods provide inadequate amounts of Energy