Comparing Nutrients in 500 calories Eppaw VS Boiled Drumstick Pods

Weight per 500 calories

• Eppaw: 333g
• Boiled Drumstick Pods: 1389g

Eppaw has 4.2 times more energy per 100g than Boiled Drumstick Pods. It has above average energy density when compared to other foods. Boiled and Drained Drumstick Pods having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Eppaw	11%	10%	79%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Eppaw	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	NA	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	81.2% 106g	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	NA	154% 58.3g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Eppaw	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	72.6% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	195% 9.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	20% 80μg	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	48% 43.3mg	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

	Eppaw	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	36.7% 367mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	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	48% 3.83mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	25.4% 107mg	139% 583mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	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	78.6% 550mg	97% 681mg	700mg per day for Men 19-50 years
Potassium	33.3% 1133mg	187% 6347mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	40% 597mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	5.4% 200g	33% 1228g	3700g per day for Men 19-50 years

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

• Boiled and Drained Drumstick Pods contain more Vitamin A, 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 8.2 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 5.2 times more Vitamin B9 and 31.1 times more Vitamin C than Raw Eppaw.
• Both Raw Eppaw 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 Eppaw vs Boiled Drumstick Pods:

• Raw Eppaw has 1.3 times more Calcium than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 1.4 times more Copper, 1.6 times more Iron, 5.5 times more Magnesium, 5.6 times more Potassium, 3.2 times more Selenium, 14.9 times more Sodium, 1.5 times more Zinc and 6.1 times more Water than Raw Eppaw.
• Both Raw Eppaw and Boiled and Drained Drumstick Pods have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Eppaw has 2.3 times more Fat than Boiled and Drained Drumstick Pods.
• While Boiled and Drained Drumstick Pods contain 1.9 times more Protein than Raw Eppaw.
• Both Raw Eppaw and Boiled and Drained Drumstick Pods have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Eppaw as well as Boiled and Drained Drumstick Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.