Comparing Nutrients in 5 ounces Drumstick Pods VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Drumstick Pods	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.27% 37kcal	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	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.1g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	12% 4.54g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.4% 12.8μg	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	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	17.6% 0.16mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	3.64% 0.084mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Drumstick Pods vs Stewed Canned Tomatoes:

• Raw Drumstick Pods have 2.1 times more Vitamin B2, 7 times more Vitamin B5, 7.1 times more Vitamin B6, 8.8 times more Vitamin B9 and 17.8 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Vitamin A than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Raw Drumstick Pods as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Drumstick Pods vs Stewed Canned Tomatoes:

• Raw Drumstick Pods have 3.8 times more Magnesium, 4.4 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 2.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Copper, 3.7 times more Iron and 5.3 times more Sodium than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Drumstick Pods have 1.4 times more Energy, 1.4 times more Carbohydrate, 3.2 times more Fiber and 2.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Raw Drumstick Pods as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.