Comparing Nutrients in 500 calories Boiled Drumstick Pods VS Summer Squash

Weight per 500 calories

• Boiled Drumstick Pods: 1389g
• Summer Squash: 3125g

Boiled Drumstick Pods have 2.3 times more energy per 100g than Summer Squash. It has low energy density when compared to other foods. Raw All Varieties Summer Squash having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Drumstick Pods or Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Summer Squash	24%	8%	68%

Macro Nutrients

	Boiled Drumstick Pods	Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	6.07% 1.03g	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	80.5% 105g	130g per day for Men 19-50 years
Sugars	NA	95% 68.8g	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	41% 29.7g	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	% 23.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.94g	g per day for Men 19-50 years
Fiber	154% 58.3g	90% 34.4g	38g per day for Men 19-50 years
Protein	52% 29g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Summer Squash	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	34.7% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.2% 0.64mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.6% 0.94mg	341% 4.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	95% 15.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	195% 9.74mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	524% 6.8mg	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	227% 906μg	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	590% 531mg	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	78% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods	Summer Squash	Recommended Dietary Allowance
Calcium	27.8% 278mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	177% 1.6mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	139% 583mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	238% 5.47mg	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	170% 1188mg	700mg per day for Men 19-50 years
Potassium	187% 6347mg	241% 8188mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	40% 597mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	82.4% 9.06mg	11mg per day for Men 19-50 years
Water	33% 1228g	80% 2958g	3700g per day for Men 19-50 years

Boiled Drumstick Pods VS Summer Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Drumstick Pods or Summer Squash?

Lets compare vitamin content per 500 calories of Boiled Drumstick Pods vs Summer Squash:

• 500 calories of Boiled Drumstick Pods have 2 times more Vitamin B5 and 2.5 times more Vitamin C than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain 5.6 times more Vitamin A, 2.3 times more Vitamin B1, 4.7 times more Vitamin B2, 1.9 times more Vitamin B3, 4.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled and Drained Drumstick Pods.
• 500 calories of Boiled Drumstick Pods have insufficient amounts of Vitamin A
• Both Boiled and Drained Drumstick Pods as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Drumstick Pods vs Summer Squash:

• 500 calories of Boiled Drumstick Pods have 1.6 times more Selenium and 9.6 times more Sodium than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain 1.7 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Zinc and 2.4 times more Water than Boiled and Drained Drumstick Pods.
• Both Boiled Drumstick Pods and Summer Squash contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Drumstick Pods have 1.7 times more Fiber than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain more Omega 3 and 1.3 times more Protein than Boiled and Drained Drumstick Pods.
• Both Boiled Drumstick Pods and Summer Squash offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Drumstick Pods provide inadequate amounts of Omega 3
• Both Boiled and Drained Drumstick Pods as well as Raw All Varieties Summer Squash provide inadequate amounts of Omega 6 in 500 calories.