Comparing Nutrients in 5 ounces Dried Leeks VS Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Dried Leeks	Drumstick Pods	Recommended Dietary Allowance
Energy	15.7% 455kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	61.2% 0.98g	NA	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	9.3% 12g	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	38.8% 14.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	13% 0.17mg	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	130% 519μg	15.6% 62.4μg	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	186% 167mg	222% 200mg	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

	Dried Leeks	Drumstick Pods	Recommended Dietary Allowance
Calcium	51% 510mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	13.2% 0.12mg	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	135% 10.8mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	16% 0.37mg	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	70% 490mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	100% 3402mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Drumstick Pods per 5 oz

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

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

• 5 ounces of Dried Leeks have 15.1 times more Vitamin B1, 5.4 times more Vitamin B2, 5.6 times more Vitamin B3, 10.1 times more Vitamin B6 and 8.3 times more Vitamin B9 than Drumstick Pods.
• Both Dried Leeks and Drumstick Pods provide similar amounts of Vitamin B5 and Vitamin C per five ounces.
• Both Freeze-dried Leeks as well as Raw Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Leeks vs Drumstick Pods:

• 5 ounces of Dried Leeks have 12 times more Calcium, 7.8 times more Copper, 21.1 times more Iron, 3.6 times more Magnesium, 10.2 times more Manganese, 6.9 times more Phosphorus, 5.2 times more Potassium, 8.1 times more Selenium and 1.5 times more Zinc than Drumstick Pods.
• While 5 oz of Raw Drumstick Pods contain 44.1 times more Water than Freeze-dried Leeks.
• Both Dried Leeks and Drumstick Pods contain similar levels of Sodium per five ounces.
• 5 ounces of Drumstick Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Leeks have 8.7 times more Energy, 10.5 times more Fat, 8.8 times more Carbohydrate, 3.3 times more Fiber and 7.2 times more Protein than Drumstick Pods.
• 5 ounces of Drumstick Pods provide inadequate amounts of Energy