Comparing Nutrients in 7 ounces Drumstick Pods VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Drumstick Pods	Dried Shallots	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	104% 75.7g	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	16.7% 6.35g	82% 31g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Dried Shallots	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	256% 3.32mg	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	57.5% 230μg	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	86% 77.4mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Dried Shallots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	94% 0.84mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	122% 2.8mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	27% 915mg	96% 3274mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	4.73% 175g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Dried Shallots per 7 oz

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

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

• 7 ounces of Drumstick Pods have 3.6 times more Vitamin C than Dried Shallots.
• While 7 oz of Freeze-dried Shallots contain 5.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 14 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Drumstick Pods.
• Both Raw Drumstick Pods as well as Freeze-dried Shallots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Drumstick Pods vs Dried Shallots:

• 7 ounces of Drumstick Pods have 44.1 times more Water than Dried Shallots.
• While 7 oz of Freeze-dried Shallots contain 6.1 times more Calcium, 5.1 times more Copper, 16.7 times more Iron, 2.3 times more Magnesium, 5.5 times more Manganese, 5.9 times more Phosphorus, 3.6 times more Potassium, 8.1 times more Selenium, 1.4 times more Sodium and 4.3 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 Freeze-dried Shallots contain 9.4 times more Energy, 9.5 times more Carbohydrate, 4.9 times more Fiber and 5.9 times more Protein than Raw Drumstick Pods.
• 7 ounces of Drumstick Pods provide inadequate amounts of Energy

Frequently Asked Questions about Drumstick Pods VS Dried Shallots

What are the health benefits of Drumstick Pods compared to Dried Shallots?

Drumstick pods, also known as moringa, are a good source of vitamins, minerals, and antioxidants. They are high in vitamin C, vitamin A, iron, and calcium, and have anti-inflammatory properties. Dried shallots, on the other hand, are a good source of fiber, vitamins, and minerals, but may not offer the same level of nutrients as drumstick pods. Overall, both can be beneficial for health when included in a balanced vegan diet.

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

Both drumstick pods and dried shallots can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall balanced nutrition, including a variety of fruits, vegetables, whole grains, and plant-based proteins, in addition to regular physical activity, for successful and sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Drumstick pods are a good source of plant-based protein, while dried shallots are not a significant source of protein. Therefore, it would be more beneficial to include drumstick pods in your diet to support muscle growth and recovery. Additionally, incorporating a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains can help you meet your protein needs for muscle building.

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

Drumstick pods have a lower environmental impact compared to dried shallots. Drumstick trees require minimal water and can thrive in arid conditions, making them a more sustainable option. Additionally, drumstick pods are rich in nutrients and can provide a valuable source of plant-based protein. On the other hand, dried shallots require more water and resources to cultivate and process, contributing to a higher environmental footprint. Choosing drumstick pods over dried shallots can help reduce your ecological impact and support sustainable food choices.