Comparing Nutrients in 300 calories Freeze Dried Parsley VS Boiled Drumstick Pods

Weight per 300 calories

• Freeze Dried Parsley: 111g
• Boiled Drumstick Pods: 833g

Freeze Dried Parsley has 7.5 times more energy per 100g than Boiled Drumstick Pods. It has high energy density when compared to other foods. Boiled and Drained Drumstick Pods having low energy density.

Discover which food has more nutrients per 300 calories - Freeze Dried Parsley or Boiled Drumstick Pods?

Macros Ratio

	Protein	Fat	Carbs
Freeze Dried Parsley	37%	14%	49%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Freeze Dried Parsley	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.76g	1.63% 1.6g	97g per day for Men 19-50 years
Saturated Fat	NA	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	36% 47g	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	95% 36g	92% 35g	38g per day for Men 19-50 years
Protein	62% 34.6g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Freeze Dried Parsley	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	NA	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.8% 2.8mg	117% 5.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	53.7% 215μg	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	183% 165mg	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

	Freeze Dried Parsley	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	19.5% 195mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	56.5% 0.51mg	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	746% 59.7mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	98% 412mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	64.4% 1.5mg	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	86.7% 607mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	205% 6974mg	112% 3808mg	3400mg per day for Men 19-50 years
Selenium	65% 35.8μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	20% 737g	3700g per day for Men 19-50 years

Freeze Dried Parsley VS Boiled Drumstick Pods Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Freeze Dried Parsley or Boiled Drumstick Pods?

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

• 300 calories of Freeze Dried Parsley have 3 times more Vitamin B1, 4.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Drumstick Pods.
• While 300 kcal of Boiled and Drained Drumstick Pods contain 2.1 times more Vitamin B5 and 4.9 times more Vitamin C than Freeze-dried Parsley.
• Both Freeze Dried Parsley and Boiled Drumstick Pods provide similar amounts of Vitamin B9 per 300 calories.
• Both Freeze-dried Parsley as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Freeze Dried Parsley vs Boiled Drumstick Pods:

• 300 calories of Freeze Dried Parsley have 15.9 times more Iron, 1.5 times more Phosphorus, 1.8 times more Potassium, 6.1 times more Selenium, 1.2 times more Sodium and 1.9 times more Zinc than Boiled Drumstick Pods.
• While 300 kcal of Boiled and Drained Drumstick Pods contain 1.3 times more Copper, 1.4 times more Manganese and 332.8 times more Water than Freeze-dried Parsley.
• Both Freeze Dried Parsley and Boiled Drumstick Pods contain similar levels of Calcium and Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Freeze Dried Parsley have 2 times more Protein than Boiled Drumstick Pods.
• While 300 kcal of Boiled and Drained Drumstick Pods contain 1.5 times more Carbohydrate than Freeze-dried Parsley.
• Both Freeze Dried Parsley and Boiled Drumstick Pods offer comparable quantities of Energy and Fiber per 300 calories.