Comparing Nutrients in 1 pound Dried Shallots VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Dried Shallots	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	54.4% 1579kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	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	282% 366g	28.5% 37g	130g per day for Men 19-50 years
Sugars	239% 173g	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	187% 71.2g	50% 19g	38g per day for Men 19-50 years
Protein	100% 55.8g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Boiled 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	113% 1.36mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	584% 7.6mg	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	132% 526μg	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	197% 177mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	83% 830mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	340% 27.2mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	279% 6.43mg	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	192% 1343mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	220% 7484mg	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	18% 268mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	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

Nutrient Comparison: Dried Shallots VS Boiled Drumstick Pods per 1 lb

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

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

• 1 pound of Dried Shallots has 6.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 15 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled Drumstick Pods.
• While 1 lb of Boiled and Drained Drumstick Pods contains 2.5 times more Vitamin C than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dried Shallots has 9.2 times more Calcium, 5.4 times more Copper, 13.3 times more Iron, 2.5 times more Magnesium, 5.9 times more Manganese, 6 times more Phosphorus, 3.6 times more Potassium, 8.1 times more Selenium, 1.4 times more Sodium and 4.6 times more Zinc than Boiled Drumstick Pods.
• While 1 lb of Boiled and Drained Drumstick Pods contains 44.2 times more Water than Freeze-dried Shallots.
• 1 pound of Boiled Drumstick Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Shallots has 9.7 times more Energy, 9.9 times more Carbohydrate, 3.7 times more Fiber and 5.9 times more Protein than Boiled Drumstick Pods.
• 1 pound of Boiled Drumstick Pods provide inadequate amounts of Energy
• Both Freeze-dried Shallots as well as Boiled and Drained Drumstick Pods provide inadequate amounts of Omega 3 and Omega 6 in one pound.