Comparing Nutrients in 300 calories Drumstick Pods VS Carrots

Weight per 300 calories

• Drumstick Pods: 811g
• Carrots: 732g

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

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

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Drumstick Pods	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	68.3% 26g	54% 20.5g	38g per day for Men 19-50 years
Protein	30.4% 17g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Carrots	Recommended Dietary Allowance
Vitamin A	3.6% 32.4μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.03mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.97mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	89% 357μg	34.8% 139μg	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	1270% 1143mg	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Carrots	Recommended Dietary Allowance
Calcium	24.3% 243mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	75.7% 0.68mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	36.5% 2.9mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	45.5% 1.05mg	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% 405mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	110% 3738mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.68μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	22.7% 341mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	19.3% 715g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Drumstick Pods have 1.4 times more Vitamin B2, 3.2 times more Vitamin B5, 2.6 times more Vitamin B9 and 26.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 188.4 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Raw Drumstick Pods as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Drumstick Pods vs Carrots:

• Raw Drumstick Pods have 2.1 times more Copper, 1.3 times more Iron, 4.2 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 7.8 times more Selenium and 2.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.5 times more Sodium than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Raw Carrots have similar amounts of Calcium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Drumstick Pods have 1.3 times more Fiber and 2.5 times more Protein than Raw Carrots.
• Both Raw Drumstick Pods and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Drumstick Pods as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.