Comparing Nutrients in 5 ounces Dried Shallots VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Dried Shallots	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	17% 493kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	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	88% 114g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	74.6% 54g	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	58.6% 22.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	31% 17.4g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.37mg	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	41% 164μg	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	61.4% 55.3mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	26% 259mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	106% 8.5mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	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	60% 420mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	68.8% 2339mg	19% 648mg	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	5.58% 83.6mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Boiled Drumstick Pods per 5 oz

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

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

• 5 ounces of Dried Shallots have 6.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 15 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled Drumstick Pods.
• While 5 oz of Boiled and Drained Drumstick Pods contain 2.5 times more Vitamin C than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Shallots vs Boiled Drumstick Pods:

• 5 ounces of Dried Shallots have 9.2 times more Calcium, 5.4 times more Copper, 13.3 times more Iron, 2.5 times more Magnesium, 5.9 times more Manganese, 6 times more Phosphorus, 3.6 times more Potassium, 8.1 times more Selenium, 1.4 times more Sodium and 4.6 times more Zinc than Boiled Drumstick Pods.
• While 5 oz of Boiled and Drained Drumstick Pods contain 44.2 times more Water than Freeze-dried Shallots.
• 5 ounces of Boiled Drumstick Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Shallots have 9.7 times more Energy, 9.9 times more Carbohydrate, 3.7 times more Fiber and 5.9 times more Protein than Boiled Drumstick Pods.
• 5 ounces of Boiled Drumstick Pods provide inadequate amounts of Energy
• Both Freeze-dried Shallots as well as Boiled and Drained Drumstick Pods provide inadequate amounts of Omega 3 and Omega 6 in five ounces.