Comparing Nutrients in 500 calories Boiled Drumstick Pods with Salt VS Boiled White Gourd-flowered with Salt

Weight per 500 calories

• Boiled Drumstick Pods with Salt: 1389g
• Boiled White Gourd-flowered with Salt: 3846g

Boiled Drumstick Pods with Salt have 2.8 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Drumstick Pods with Salt or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods with Salt	20%	4%	76%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Boiled Drumstick Pods with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	NA	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	92% 119g	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	154% 58.3g	121% 46g	38g per day for Men 19-50 years
Protein	52% 29g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.2% 0.64mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.6% 0.94mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	195% 9.74mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	112% 1.46mg	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	104% 417μg	38.5% 154μg	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	1497% 1347mg	363% 327mg	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

	Boiled Drumstick Pods with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	92% 923mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	111% 1mg	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	78% 6.25mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	139% 583mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	110% 2.54mg	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	97% 681mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	187% 6347mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	258% 3875mg	610% 9154mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	245% 27mg	11mg per day for Men 19-50 years
Water	33% 1228g	99% 3666g	3700g per day for Men 19-50 years

Boiled Drumstick Pods With Salt VS Boiled White Gourd-flowered With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Drumstick Pods with Salt or Boiled White Gourd-flowered with Salt?

Lets compare vitamin content per 500 calories of Boiled Drumstick Pods with Salt vs Boiled White Gourd-flowered with Salt:

• 500 calories of Boiled Drumstick Pods with Salt have 1.8 times more Vitamin B5, 2.7 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.7 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Drumstick Pods with Salt vs Boiled White Gourd-flowered with Salt:

• 500 calories of Boiled Drumstick Pods with Salt have 1.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Selenium than Boiled White Gourd-flowered with Salt.
• While 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 3.3 times more Calcium, 1.5 times more Iron, 2.4 times more Sodium, 4.6 times more Zinc and 3 times more Water than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled White Gourd-flowered with Salt contain similar levels of Copper and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Drumstick Pods with Salt have 1.3 times more Fiber and 1.3 times more Protein than Boiled White Gourd-flowered with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.