Comparing Nutrients in 5 ounces Drumstick Pods VS 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	1.8% 52.4kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.14% 0.044g	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	0.025% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.3% 12g	8.9% 11.6g	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	12% 4.54g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.2% 0.16mg	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	15.6% 62.4μg	10.6% 42.5μg	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	222% 200mg	153% 137mg	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	4.25% 42.5mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	12.3% 0.11mg	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	6.38% 0.51mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	15% 0.34mg	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	10% 71mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Drumstick Pods have 1.5 times more Vitamin B9 and 1.5 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 B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Drumstick Pods as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Raw Drumstick Pods as well as Boiled and Drained Drumstick Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.