Comparing Nutrients in 500 calories Boiled Drumstick Pods VS Sunflower Seeds

Weight per 500 calories

• Boiled Drumstick Pods: 1389g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 16.2 times more energy per unit of mass than Boiled and Drained Drumstick Pods, which is very high in comparison to other foods. Boiled Drumstick Pods having low energy density.

Which food has more nutrients per 500 calories - Boiled Drumstick Pods or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Drumstick Pods	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	116% 19.7g	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	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	154% 58.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	52% 29g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.2% 0.64mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.6% 0.94mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	195% 9.74mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods	Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	139% 583mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	187% 6347mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	40% 597mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	33% 1228g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Drumstick Pods vs Sunflower Seeds:

• Boiled and Drained Drumstick Pods have 21.6 times more Vitamin A, 3.1 times more Vitamin B2, 10.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 1124 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Drumstick Pods as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Drumstick Pods vs Sunflower Seeds:

• Boiled and Drained Drumstick Pods have 4.2 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 1.2 times more Phosphorus, 11.5 times more Potassium, 77.5 times more Sodium, 1.4 times more Zinc and 303.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper and 4.7 times more Selenium than Boiled and Drained Drumstick Pods.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Drumstick Pods have 6.6 times more Carbohydrate, 7.9 times more Fiber and 1.6 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.7 times more Fat, 8.9 times more Saturated Fat and 473.6 times more Omega 6 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Drumstick Pods as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.