Comparing Nutrients in 5 ounces Drumstick Pods VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Drumstick Pods	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.041g	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	3.95% 5.13g	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	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	Canned Tomatoes with Green Chilies	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	14% 0.13mg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Canned Tomatoes with Green Chilies per 5 oz

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

Lets compare vitamin content per 5 ounces of Drumstick Pods vs Canned Tomatoes with Green Chilies:

• 5 ounces of Drumstick Pods have 1.6 times more Vitamin B1, 3.9 times more Vitamin B2, 5.4 times more Vitamin B5, 4.9 times more Vitamin B9 and 22.7 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 5 times more Vitamin A than Raw Drumstick Pods.
• Both Drumstick Pods and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Drumstick Pods have insufficient amounts of Vitamin A
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Drumstick Pods as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Drumstick Pods vs Canned Tomatoes with Green Chilies:

• 5 ounces of Drumstick Pods have 1.5 times more Calcium, 1.4 times more Iron, 4.1 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus, 4.3 times more Potassium and 3.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 9.5 times more Sodium than Raw Drumstick Pods.
• Both Drumstick Pods and Canned Tomatoes with Green Chilies contain similar levels of Copper and Water per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Drumstick Pods as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Drumstick Pods have 2.4 times more Carbohydrate and 3 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Raw Drumstick Pods as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy in five ounces.