Comparing Nutrients in 1 pound Dried Leeks VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Dried Leeks	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	50.2% 1456kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.27g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.08% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 339g	28.5% 37g	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	124% 47g	50% 19g	38g per day for Men 19-50 years
Protein	123% 69g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	422% 5.5mg	39% 0.51mg	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	415% 1660μg	34% 136μg	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	595% 535mg	489% 440mg	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	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	163% 1633mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	331% 3mg	39.3% 0.35mg	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	431% 34.5mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	519% 12mg	47.5% 1.1mg	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	224% 1569mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	320% 10886mg	61% 2073mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11% 401g	3700g per day for Men 19-50 years

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

• Freeze-dried Leeks have 3.5 times more Vitamin A, 17.4 times more Vitamin B1, 5.9 times more Vitamin B2, 5.9 times more Vitamin B3, 10.8 times more Vitamin B6, 12.2 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Drumstick Pods.
• Both Freeze-dried Leeks and Boiled and Drained Drumstick Pods have similar amounts of Vitamin B5 per 1 lb.
• Both Freeze-dried Leeks as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Leeks vs Boiled Drumstick Pods:

• Freeze-dried Leeks have 18 times more Calcium, 8.4 times more Copper, 16.9 times more Iron, 3.8 times more Magnesium, 10.9 times more Manganese, 7.1 times more Phosphorus, 5.3 times more Potassium, 8.1 times more Selenium and 1.6 times more Zinc than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 44.2 times more Water than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Boiled and Drained Drumstick Pods have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Freeze-dried Leeks have 8.9 times more Energy, 11.1 times more Fat, more Omega 3, 156.7 times more Omega 6, 9.1 times more Carbohydrate, 2.5 times more Fiber and 7.3 times more Protein than Boiled and Drained Drumstick Pods.
• Both Freeze-dried Leeks as well as Boiled and Drained Drumstick Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.