Comparing Nutrients in 5 ounces Boiled Drumstick Pods with Salt VS Boiled Kale with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods with Salt	20%	4%	76%
Boiled Kale with Salt	27%	25%	48%

Macro Nutrients

	Boiled Drumstick Pods with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	NA	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	29.3% 0.47g	1.6g per day for Men 19-50 years
Omega 6	NA	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.9% 11.6g	5.78% 7.5g	130g per day for Men 19-50 years
Sugars	NA	2.37% 1.7g	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	0.82% 0.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0.35g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.23% 0.84mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.87% 0.089mg	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	10.6% 42.5μg	23% 92μg	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	153% 137mg	28% 25.2mg	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	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	494% 593μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	10.6% 0.095mg	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	7.97% 0.64mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	33.4% 0.77mg	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	9.92% 69.5mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	26.4% 395mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Pods with Salt VS Boiled Kale with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Drumstick Pods with Salt versus 5 oz of Boiled Kale with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Drumstick Pods with Salt vs Boiled Kale with Salt:

• 5 ounces of Boiled Drumstick Pods with Salt have 1.3 times more Vitamin B3, 4.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.4 times more Vitamin C than Boiled Kale with Salt.
• While 5 oz of Boiled and Drained Kale with Salt contain 36.5 times more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.2 times more Vitamin B9 than Boiled and Drained Drumstick Pods with Salt.
• 5 ounces of Boiled Drumstick Pods with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Kale with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Drumstick Pods with Salt vs Boiled Kale with Salt:

• 5 ounces of Boiled Drumstick Pods with Salt have 1.7 times more Magnesium, 3.2 times more Potassium and 1.6 times more Zinc than Boiled Kale with Salt.
• While 5 oz of Boiled and Drained Kale with Salt contain 7.5 times more Calcium, 1.9 times more Iron and 2.2 times more Manganese than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled Kale with Salt contain similar levels of Copper, Phosphorus, Sodium and Water per five ounces.
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Kale with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Drumstick Pods with Salt have 1.5 times more Carbohydrate and 1.8 times more Fiber than Boiled Kale with Salt.
• While 5 oz of Boiled and Drained Kale with Salt contain 1.4 times more Protein than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Kale with Salt provide inadequate amounts of Energy in five ounces.