Comparing Nutrients in 300 calories Boiled Drumstick Pods with Salt VS Boiled Potherb Jute with Salt

Weight per 300 calories

• Boiled Drumstick Pods with Salt: 833g
• Boiled Potherb Jute with Salt: 811g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Drumstick Pods with Salt or Boiled Potherb Jute with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods with Salt	20%	4%	76%
Boiled Potherb Jute with Salt	32%	4%	64%

Macro Nutrients

	Boiled Drumstick Pods with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.6g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	NA	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	45.5% 59g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	92% 35g	42.7% 16.2g	38g per day for Men 19-50 years
Protein	31% 17.4g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.84mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.8% 0.93mg	356% 4.62mg	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	62.5% 250μg	211% 843μg	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	898% 808mg	297% 268mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	730% 876μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	171% 1711mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	230% 2.07mg	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	47% 3.75mg	318% 25.5mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	120% 503mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	43.4% 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	58.3% 408mg	83.4% 584mg	700mg per day for Men 19-50 years
Potassium	112% 3808mg	131% 4459mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	155% 2325mg	134% 2003mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	58.2% 6.4mg	11mg per day for Men 19-50 years
Water	20% 737g	19% 707g	3700g per day for Men 19-50 years

Boiled Drumstick Pods With Salt VS Boiled Potherb Jute With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Drumstick Pods with Salt or Boiled Potherb Jute with Salt?

Lets compare vitamin content per 300 calories of Boiled Drumstick Pods with Salt vs Boiled Potherb Jute with Salt:

• 300 calories of Boiled Drumstick Pods with Salt have 10 times more Vitamin B5 and 3 times more Vitamin C than Boiled Potherb Jute with Salt.
• While 300 kcal of Boiled and Drained Potherb Jute with Salt contain 63 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Drumstick Pods with Salt.
• 300 calories of Boiled Drumstick Pods with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Drumstick Pods with Salt vs Boiled Potherb Jute with Salt:

• 300 calories of Boiled Drumstick Pods with Salt have 2 times more Manganese than Boiled Potherb Jute with Salt.
• While 300 kcal of Boiled and Drained Potherb Jute with Salt contain 10.3 times more Calcium, 3.2 times more Copper, 6.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.8 times more Zinc than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled Potherb Jute with Salt contain similar levels of Potassium, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Drumstick Pods with Salt have 2.2 times more Fiber than Boiled Potherb Jute with Salt.
• While 300 kcal of Boiled and Drained Potherb Jute with Salt contain 1.7 times more Protein than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled Potherb Jute with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.