Comparing Nutrients in 500 calories Boiled Drumstick Pods with Salt VS Boiled Kale with Salt

Weight per 500 calories

• Boiled Drumstick Pods with Salt: 1389g
• Boiled Kale with Salt: 1136g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods with Salt	20%	4%	76%
Boiled Kale with Salt	27%	25%	48%

Macro Nutrients

	Boiled Drumstick Pods with Salt	Boiled Kale 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	14% 13.8g	97g per day for Men 19-50 years
Saturated Fat	NA	5.54% 1.77g	32g per day for Men 19-50 years
Omega 3	NA	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	NA	17% 2.9g	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	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	NA	19% 13.8g	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	6.6% 4.77g	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	% 6.14g	g per day for Men 19-50 years
Sucrose	NA	% 2.84g	g per day for Men 19-50 years
Fiber	154% 58.3g	68.8% 26g	38g per day for Men 19-50 years
Protein	52% 29g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	184% 1659μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.2% 0.64mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.6% 0.94mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	195% 9.74mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	55% 0.72mg	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	185% 739μg	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	225% 202mg	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	122% 18.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3963% 4756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	170% 1705mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	84.6% 0.76mg	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	119% 9.55mg	8mg per day for Men 19-50 years
Magnesium	139% 583mg	67.6% 284mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	268% 6.16mg	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	68% 477mg	700mg per day for Men 19-50 years
Potassium	187% 6347mg	48% 1636mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	20.7% 11.4μg	55μg per day for Men 19-50 years
Sodium	258% 3875mg	191% 2864mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	33% 1228g	27.6% 1021g	3700g per day for Men 19-50 years

Boiled Drumstick Pods With Salt VS Boiled Kale With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Drumstick Pods with Salt vs Boiled Kale with Salt:

• 500 calories of Boiled Drumstick Pods with Salt have 1.6 times more Vitamin B3, 5 times more Vitamin B5, 2.2 times more Vitamin B6 and 6.7 times more Vitamin C than Boiled Kale with Salt.
• While 500 kcal of Boiled and Drained Kale with Salt contain 29.9 times more Vitamin A, 1.7 times more Vitamin B2 and 1.8 times more Vitamin B9 than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled Kale with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Drumstick Pods with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Kale 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 Kale with Salt:

• 500 calories of Boiled Drumstick Pods with Salt have 1.4 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus, 3.9 times more Potassium, 1.4 times more Sodium, 1.9 times more Zinc and 1.2 times more Water than Boiled Kale with Salt.
• While 500 kcal of Boiled and Drained Kale with Salt contain 6.1 times more Calcium, 1.5 times more Iron and 1.8 times more Manganese than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled Kale with Salt contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Drumstick Pods with Salt have 1.9 times more Carbohydrate and 2.2 times more Fiber than Boiled Kale with Salt.
• While 500 kcal of Boiled and Drained Kale with Salt contain 5.2 times more Fat than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled Kale with Salt offer comparable quantities of Energy and Protein per 500 calories.