Comparing Nutrients in 300 calories Boiled Drumstick Pods VS Tomatoes

Weight per 300 calories

• Boiled Drumstick Pods: 833g
• Tomatoes: 1667g

Boiled Drumstick Pods have 2 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Boiled Drumstick Pods or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Drumstick Pods	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.6g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	7.84% 1.33g	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	50% 65g	130g per day for Men 19-50 years
Sugars	NA	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	92% 35g	52.6% 20g	38g per day for Men 19-50 years
Protein	31% 17.4g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.84mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.8% 0.93mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods	Tomatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	112% 3808mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	24% 358mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	20% 737g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Drumstick Pods vs Tomatoes:

• Boiled and Drained Drumstick Pods have 1.8 times more Vitamin B2, 3.9 times more Vitamin B5 and 3.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A, 1.6 times more Vitamin B1, 2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 300 kcal.
• Both Boiled and Drained Drumstick Pods as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Drumstick Pods vs Tomatoes:

• Boiled and Drained Drumstick Pods have 1.9 times more Magnesium, more Selenium, 4.3 times more Sodium and 1.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Copper and 2.1 times more Water than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Raw Ripe Red Tomatoes have similar amounts of Calcium, Iron, Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Drumstick Pods have 1.8 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Fat, more Omega 3 and 53.3 times more Omega 6 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Drumstick Pods as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.