Comparing Nutrients in 5 ounces Drumstick Pods VS Eppaw

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Eppaw	11%	10%	79%

Macro Nutrients

	Drumstick Pods	Eppaw	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	7.33% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	34.5% 45g	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	NA	38g per day for Men 19-50 years
Protein	5.3% 2.98g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Eppaw	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	19% 0.25mg	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	8.5% 34μg	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	20.5% 18.4mg	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	Eppaw	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	37% 0.33mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	67.4% 1.55mg	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	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	3.38% 125g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Eppaw per 5 oz

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

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

• 5 ounces of Drumstick Pods have 2.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 10.8 times more Vitamin C than Eppaw.
• While 5 oz of Raw Eppaw contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Drumstick Pods.
• 5 ounces of Eppaw have insufficient amounts of Vitamin B3
• Both Raw Drumstick Pods as well as Raw Eppaw have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Drumstick Pods vs Eppaw:

• 5 ounces of Drumstick Pods have 1.4 times more Magnesium, 1.4 times more Potassium, 3.5 times more Sodium and 1.5 times more Water than Eppaw.
• While 5 oz of Raw Eppaw contain 3.7 times more Calcium, 2.8 times more Copper, 3.2 times more Iron, 4.2 times more Manganese, 3.3 times more Phosphorus and 2.6 times more Zinc than Raw Drumstick Pods.
• Both Raw Drumstick Pods as well as Raw Eppaw lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Eppaw contain 4.1 times more Energy, 3.7 times more Carbohydrate and 2.2 times more Protein than Raw Drumstick Pods.
• 5 ounces of Drumstick Pods provide inadequate amounts of Energy