Comparing Nutrients in 7 ounces Drumstick Pods VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Summer Squash	24%	8%	68%

Macro Nutrients

	Drumstick Pods	Summer Squash	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	NA	6.02% 4.37g	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	2.6% 1.9g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Summer Squash	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	6.04% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	33.3% 0.43mg	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	14.4% 57.5μg	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	311% 280mg	37.5% 33.7mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Summer Squash	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	11.2% 0.1mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	15% 0.35mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	27% 915mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.73% 175g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Summer Squash per 7 oz

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

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

• 7 ounces of Drumstick Pods have 1.3 times more Vitamin B3, 5.1 times more Vitamin B5, 1.5 times more Vitamin B9 and 8.3 times more Vitamin C than Summer Squash.
• While 7 oz of Raw All Varieties Summer Squash contain 1.9 times more Vitamin B2 and 1.8 times more Vitamin B6 than Raw Drumstick Pods.
• Both Drumstick Pods and Summer Squash provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Drumstick Pods as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Drumstick Pods vs Summer Squash:

• 7 ounces of Drumstick Pods have 2 times more Calcium, 1.6 times more Copper, 2.6 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 21 times more Sodium and 1.6 times more Zinc than Summer Squash.
• Both Drumstick Pods and Summer Squash contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Summer Squash lack sufficient amounts of Calcium
• Both Raw Drumstick Pods as well as Raw All Varieties Summer Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Drumstick Pods have 2.5 times more Carbohydrate, 2.9 times more Fiber and 1.7 times more Protein than Summer Squash.
• Both Raw Drumstick Pods as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Drumstick Pods VS Summer Squash

What are the health benefits of Drumstick Pods compared to Summer Squash?

Drumstick pods, also known as moringa, are a good source of vitamins, minerals, and antioxidants. They are particularly high in vitamin C, vitamin A, and iron. Summer squash, on the other hand, is rich in vitamin C, vitamin A, and fiber. Both vegetables offer health benefits such as supporting immune function, promoting healthy skin, and aiding digestion. Incorporating a variety of vegetables into your diet is important for overall health and well-being.

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

Both drumstick pods and summer squash are low in calories and high in fiber, making them great options for weight loss. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced and nutritious meals rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet will help support your weight loss goals in a healthy and sustainable way.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Drumstick pods are a good source of plant-based protein, but summer squash is lower in protein content. Therefore, you may benefit more from including drumstick pods in your diet to support muscle growth. Additionally, incorporating a variety of plant-based protein sources 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 Summer Squash?

Drumstick pods, also known as moringa, have a lower environmental impact compared to summer squash. Moringa trees require less water, land, and resources to grow, making them a more sustainable option. Additionally, moringa trees help improve soil quality and biodiversity, further reducing their environmental footprint.