Comparing Nutrients in 300 calories Drumstick Pods VS Boiled Drumstick Pods

Weight per 300 calories

• Drumstick Pods: 811g
• Boiled Drumstick Pods: 833g

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 Boiled Drumstick Pods?

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Drumstick Pods	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	1.63% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.025g	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	52.4% 68g	130g per day for Men 19-50 years
Sugars	NA	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	68.3% 26g	92% 35g	38g per day for Men 19-50 years
Protein	30.4% 17g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	3.6% 32.4μg	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.03mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	117% 5.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.97mg	71.8% 0.93mg	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	89% 357μg	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	1270% 1143mg	898% 808mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	24.3% 243mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	75.7% 0.68mg	72.2% 0.65mg	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	36.5% 2.9mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	87.3% 2mg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	110% 3738mg	112% 3808mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.68μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	22.7% 341mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.3% 715g	20% 737g	3700g per day for Men 19-50 years

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

• Raw Drumstick Pods have 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Drumstick Pods.
• Both Raw Drumstick Pods and Boiled and Drained Drumstick Pods have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Drumstick Pods as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

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

Comparison of macro-nutrients per 300 calories:

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