Comparing Nutrients in 7 ounces Drumstick Pods VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Drumstick Pods	Brazilnuts	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	39% 15g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	15.4% 0.2mg	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	22% 87.3μg	11% 43.7μg	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	311% 280mg	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Brazilnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	384% 3.46mg	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	8.93% 0.71mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	106% 2.43mg	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% 99mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	27% 915mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.73% 175g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Drumstick Pods vs Brazilnuts:

• 7 ounces of Drumstick Pods have 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 4.3 times more Vitamin B5, 2 times more Vitamin B9 and 201.4 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.6 times more Vitamin B1 than Raw Drumstick Pods.
• Both Drumstick Pods and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Drumstick Pods as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Drumstick Pods vs Brazilnuts:

• 7 ounces of Drumstick Pods have 14 times more Sodium and 25.8 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.3 times more Calcium, 20.8 times more Copper, 6.8 times more Iron, 8.4 times more Magnesium, 4.7 times more Manganese, 14.5 times more Phosphorus, 1.4 times more Potassium, 2738.6 times more Selenium and 9 times more Zinc than Raw Drumstick Pods.
• 7 ounces of Drumstick Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 17.8 times more Energy, 335.5 times more Fat, 488.9 times more Saturated Fat, 1.4 times more Carbohydrate, 2.3 times more Fiber and 6.8 times more Protein than Raw Drumstick Pods.
• 7 ounces of Drumstick Pods provide inadequate amounts of Energy

Frequently Asked Questions about Drumstick Pods VS Brazilnuts

What are the health benefits of Drumstick Pods compared to Brazilnuts?

Drumstick pods, also known as moringa, are rich in vitamins, minerals, and antioxidants, which can help boost immunity, improve digestion, and reduce inflammation. They are also a good source of plant-based protein and fiber. On the other hand, Brazil nuts are high in selenium, which is important for thyroid function and antioxidant defense. They also provide healthy fats and protein. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is key for optimal health.

Can I lose weight easier by eating more Drumstick Pods or Brazilnuts?

Both drumstick pods and Brazil nuts can be part of a healthy vegan diet, but when it comes to weight loss, the key factor is creating a calorie deficit. Drumstick pods are low in calories and high in fiber, which can help you feel full and satisfied, making it easier to consume fewer calories overall. On the other hand, Brazil nuts are calorie-dense and high in healthy fats, so while they offer nutritional benefits, they should be consumed in moderation to support weight loss. Ultimately, focusing on a balanced diet with a variety of whole plant foods and controlling portion sizes is the most effective approach to losing weight.

Should I eat more Drumstick Pods or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Drumstick pods are a good source of plant-based protein, but Brazil nuts are higher in protein and also provide essential nutrients like selenium and healthy fats. Including both in your diet can help support muscle growth and overall health.

What is the environmental impact of producing Drumstick Pods compared to Brazilnuts?

Drumstick pods have a lower environmental impact compared to Brazil nuts. Drumstick trees require less water, land, and resources to grow, making them a more sustainable option. Additionally, Drumstick pods are often grown in regions where they are native, reducing the carbon footprint associated with transportation. On the other hand, Brazil nuts are typically harvested from rainforests, leading to deforestation and biodiversity loss. Choosing Drumstick pods over Brazil nuts can help reduce environmental harm and support sustainable food choices.