Comparing Nutrients in 500 calories Dried Shallots VS Boiled Drumstick Pods

Weight per 500 calories

• Dried Shallots: 144g
• Boiled Drumstick Pods: 1389g

Dried Shallots have 9.7 times more energy per 100g than Boiled Drumstick Pods. It has high energy density when compared to other foods. Boiled and Drained Drumstick Pods having low energy density.

Discover which food has more nutrients per 500 calories - Dried Shallots or Boiled Drumstick Pods?

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Dried Shallots	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	0.9% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	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	89% 116g	87.4% 114g	130g per day for Men 19-50 years
Sugars	75.6% 55g	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	59.4% 22.6g	154% 58.3g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0.16% 1.44μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	72.6% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.03mg	195% 9.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	41.7% 167μg	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	62.3% 56mg	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	1.72% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	26.3% 263mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	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	108% 8.62mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	139% 583mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	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	60.8% 425mg	97% 681mg	700mg per day for Men 19-50 years
Potassium	69.7% 2371mg	187% 6347mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	5.65% 84.8mg	40% 597mg	1500mg per day for Men 19-50 years
Zinc	25.2% 2.77mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	0.078% 2.87g	33% 1228g	3700g per day for Men 19-50 years

Dried Shallots VS Boiled Drumstick Pods Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Shallots or Boiled Drumstick Pods?

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

• 500 calories of Dried Shallots have 1.5 times more Vitamin B6 than Boiled Drumstick Pods.
• While 500 kcal of Boiled and Drained Drumstick Pods contain 1.5 times more Vitamin B1, 6.6 times more Vitamin B2, 5.7 times more Vitamin B3, 4.8 times more Vitamin B5, 2.5 times more Vitamin B9 and 24 times more Vitamin C than Freeze-dried Shallots.
• 500 calories of Dried Shallots have insufficient amounts of Vitamin B3
• Both Freeze-dried Shallots as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Dried Shallots have 1.4 times more Iron than Boiled Drumstick Pods.
• While 500 kcal of Boiled and Drained Drumstick Pods contain 1.8 times more Copper, 3.9 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium, 7 times more Sodium, 2.1 times more Zinc and 427.4 times more Water than Freeze-dried Shallots.
• Both Dried Shallots and Boiled Drumstick Pods contain similar levels of Calcium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Drumstick Pods contain 2.6 times more Fiber and 1.6 times more Protein than Freeze-dried Shallots.
• Both Dried Shallots and Boiled Drumstick Pods offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Freeze-dried Shallots as well as Boiled and Drained Drumstick Pods provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.