Comparing Nutrients in 7 ounces Boiled Drumstick Pods with Salt VS Boiled Potherb Jute with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods with Salt	20%	4%	76%
Boiled Potherb Jute with Salt	32%	4%	64%

Macro Nutrients

	Boiled Drumstick Pods with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.2g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	22% 8.33g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	57% 514μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	87% 1.13mg	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% 59.5μg	51.6% 206μg	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	214% 192mg	72.8% 65.5mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	42% 419mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	56.2% 0.51mg	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	11% 0.89mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	10.6% 0.24mg	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	14% 97mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Pods with Salt VS Boiled Potherb Jute with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Drumstick Pods with Salt versus 7 oz of Boiled Potherb Jute with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Drumstick Pods with Salt vs Boiled Potherb Jute with Salt:

• 7 ounces of Boiled Drumstick Pods with Salt have 9.7 times more Vitamin B5 and 2.9 times more Vitamin C than Boiled Potherb Jute with Salt.
• While 7 oz of Boiled and Drained Potherb Jute with Salt contain 64.8 times more Vitamin A, 2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 5.1 times more Vitamin B6 and 3.5 times more Vitamin B9 than Boiled and Drained Drumstick Pods with Salt.
• 7 ounces of Boiled Drumstick Pods with Salt have insufficient amounts of Vitamin A
• 7 ounces of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Drumstick Pods with Salt vs Boiled Potherb Jute with Salt:

• 7 ounces of Boiled Drumstick Pods with Salt have 2 times more Manganese than Boiled Potherb Jute with Salt.
• While 7 oz of Boiled and Drained Potherb Jute with Salt contain 10.6 times more Calcium, 3.3 times more Copper, 7 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Zinc than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled Potherb Jute with Salt contain similar levels of Potassium, Sodium and Water per seven ounces.
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Potherb Jute with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Drumstick Pods with Salt have 2.1 times more Fiber than Boiled Potherb Jute with Salt.
• While 7 oz of Boiled and Drained Potherb Jute with Salt contain 1.8 times more Protein than Boiled and Drained Drumstick Pods with Salt.
• Both Boiled Drumstick Pods with Salt and Boiled Potherb Jute with Salt offer comparable quantities of Carbohydrate per seven ounces.
• Both Boiled and Drained Drumstick Pods with Salt as well as Boiled and Drained Potherb Jute with Salt provide inadequate amounts of Energy in seven ounces.