Comparing Nutrients in 1 pound Boiled Drumstick Pods VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Drumstick Pods	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.63% 163kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.08% 0.014g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.13g	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	50% 19g	31% 11.8g	38g per day for Men 19-50 years
Protein	17% 9.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	NA	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	34% 136μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	489% 440mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled Drumstick Pods	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	NA	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	25.5% 2.04mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	NA	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	NA	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	31.8% 222mg	NA	700mg per day for Men 19-50 years
Potassium	61% 2073mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	13% 195mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	NA	11mg per day for Men 19-50 years
Water	11% 401g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Pods VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Drumstick Pods versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Drumstick Pods vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Drumstick Pods has 57.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Boiled Drumstick Pods vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Drumstick Pods has 1.3 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 6.9 times more Sodium than Boiled and Drained Drumstick Pods.
• Both Boiled Drumstick Pods and Frozen Roasted Potatoes with Salt contain similar levels of Iron and Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Drumstick Pods has 1.6 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.5 times more Energy and 3.2 times more Carbohydrate than Boiled and Drained Drumstick Pods.
• Both Boiled Drumstick Pods and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Drumstick Pods provide inadequate amounts of Energy