Comparing Nutrients in 7 ounces Drumstick Pods VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Drumstick Pods	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	NA	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	16.7% 6.35g	NA	38g per day for Men 19-50 years
Protein	7.44% 4.17g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	15.7% 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	4.47% 18μg	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	13.7% 12.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	20% 0.18mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	11.4% 0.26mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	27% 915mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.73% 175g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Canned Tomatoes with Green Chilies per 7 oz

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

Lets compare vitamin content per 7 ounces of Drumstick Pods vs Canned Tomatoes with Green Chilies:

• 7 ounces of Drumstick Pods have 1.6 times more Vitamin B1, 3.9 times more Vitamin B2, 5.4 times more Vitamin B5, 4.9 times more Vitamin B9 and 22.7 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 5 times more Vitamin A than Raw Drumstick Pods.
• Both Drumstick Pods and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Drumstick Pods have insufficient amounts of Vitamin A
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Drumstick Pods as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Drumstick Pods vs Canned Tomatoes with Green Chilies:

• 7 ounces of Drumstick Pods have 1.5 times more Calcium, 1.4 times more Iron, 4.1 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus, 4.3 times more Potassium and 3.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 9.5 times more Sodium than Raw Drumstick Pods.
• Both Drumstick Pods and Canned Tomatoes with Green Chilies contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Drumstick Pods as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Drumstick Pods have 2.4 times more Carbohydrate and 3 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Raw Drumstick Pods as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy in seven ounces.