Comparing Nutrients in 500 calories Drumstick Pods VS Boiled Drumstick Pods

Weight per 500 calories

• Drumstick Pods: 1351g
• Boiled Drumstick Pods: 1389g

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

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

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Drumstick Pods	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.35% 0.43g	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	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	87.4% 114g	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	114% 43.2g	154% 58.3g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	6% 54μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	72.6% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.4% 8.38mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	215% 10.7mg	195% 9.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.62mg	120% 1.56mg	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	149% 595μg	104% 417μg	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	2117% 1905mg	1497% 1347mg	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

	Drumstick Pods	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	40.5% 405mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	120% 1.1mg	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	61% 4.86mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	139% 583mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	146% 3.35mg	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% 676mg	97% 681mg	700mg per day for Men 19-50 years
Potassium	183% 6230mg	187% 6347mg	3400mg per day for Men 19-50 years
Selenium	17% 9.46μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	40% 597mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.1mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	32.2% 1192g	33% 1228g	3700g per day for Men 19-50 years

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

• Raw Drumstick Pods have 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Drumstick Pods.
• Both Raw Drumstick Pods and Boiled and Drained Drumstick Pods have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Drumstick Pods as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Drumstick Pods have 1.5 times more Calcium than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 1.3 times more Iron than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Boiled and Drained Drumstick Pods have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Drumstick Pods contain 1.3 times more Fiber than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Boiled and Drained Drumstick Pods have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Drumstick Pods as well as Boiled and Drained Drumstick Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.