Comparing Nutrients in 5 ounces Boiled Drumstick Pods VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Drumstick Pods	Valencia Oranges	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.025% 0.004g	0.37% 0.062g	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	13% 17g	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	15.7% 5.95g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.23% 0.84mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	7.1% 0.35mg	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	14% 55.3μg	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	76.4% 68.7mg	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

	Boiled Drumstick Pods	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	5.83% 0.052mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	1.4% 0.033mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Drumstick Pods vs Valencia Oranges:

• Boiled and Drained Drumstick Pods have 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 2 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin A, 1.9 times more Vitamin B1 and 1.3 times more Vitamin B9 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Drumstick Pods vs Valencia Oranges:

• Boiled and Drained Drumstick Pods have 2.1 times more Copper, 5 times more Iron, 4.2 times more Magnesium, 10.5 times more Manganese, 2.9 times more Phosphorus, 2.6 times more Potassium, more Sodium and 7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Calcium than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Raw Valencia Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Drumstick Pods have 1.7 times more Fiber and 2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Energy, more Omega 3 and 1.5 times more Carbohydrate than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.