Comparing Nutrients in 100 grams Boiled Drumstick Pods VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Drumstick Pods	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.24% 36kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.018% 0.003g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.3% 8.2g	17.2% 22.4g	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	11% 4.2g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	3.73% 2.1g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	8% 0.1mg	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	7.5% 30μg	18.5% 74μg	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	108% 97mg	1.33% 1.2mg	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

	Boiled Drumstick Pods	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	32% 0.29mg	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	5.63% 0.45mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	14% 0.32mg	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	7% 49mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.87% 43mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.4% 88.4g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Drumstick Pods vs Boiled California Red Kidney Beans:

• Boiled and Drained Drumstick Pods have 3.2 times more Vitamin B5 and 80.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.8 times more Vitamin B1 and 2.5 times more Vitamin B9 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Boiled California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 g.
• Both Boiled and Drained Drumstick Pods as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Drumstick Pods vs Boiled California Red Kidney Beans:

• Boiled and Drained Drumstick Pods have 10.8 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.3 times more Calcium, 3.7 times more Copper, 6.6 times more Iron, 1.3 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Selenium and 2 times more Zinc than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Boiled California Red Kidney Beans have similar amounts of Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled California Red Kidney Beans contain 3.4 times more Energy, more Omega 3, 2.7 times more Carbohydrate, 2.2 times more Fiber and 4.4 times more Protein than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.