Comparing Nutrients in 1 pound Baked Red Potatoes VS Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Baked Red Potatoes	Drumstick Pods	Recommended Dietary Allowance
Energy	13.6% 395kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	38% 14.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	42% 0.54mg	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	30.6% 122μg	50% 200μg	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	63.5% 57mg	711% 640mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Drumstick Pods	Recommended Dietary Allowance
Calcium	4.1% 41mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	42.3% 0.38mg	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	39.7% 3.18mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	51% 1.17mg	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	46.7% 327mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	61.5% 2091mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Drumstick Pods:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 1.5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 11.2 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Drumstick Pods:

• Baked Whole Red Potatoes have 2.1 times more Copper, 1.9 times more Iron and 1.4 times more Phosphorus than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 3.3 times more Calcium, 1.6 times more Magnesium, 1.5 times more Manganese and 3.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Drumstick Pods have similar amounts of Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2.4 times more Energy and 2.3 times more Carbohydrate than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 1.8 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Drumstick Pods have similar amounts of Protein per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Drumstick Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.