Comparing Nutrients in 1 kilogram Oranges VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Oranges	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	16.2% 470kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	63% 81.8g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	111% 42g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	86% 1.12mg	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	75% 300μg	75% 300μg	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	591% 532mg	1078% 970mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	40% 400mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	86.7% 0.78mg	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	12.5% 1mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	105% 2.4mg	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	20% 140mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	134% 4570mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24% 884g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.8 times more Vitamin A and 1.9 times more Vitamin B1 than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.8 times more Vitamin C than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Drumstick Pods have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Oranges as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Oranges have 2 times more Calcium than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 1.7 times more Copper, 4.5 times more Iron, 4.2 times more Magnesium, 9.6 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium, 1.4 times more Selenium, more Sodium and 6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Drumstick Pods have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 1.8 times more Fiber and 2.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Drumstick Pods have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.