Comparing Nutrients in 100 grams Boiled Drumstick Pods VS Eppaw

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Eppaw	11%	10%	79%

Macro Nutrients

	Boiled Drumstick Pods	Eppaw	Recommended Dietary Allowance
Energy	1.24% 36kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.018% 0.003g	NA	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	24.4% 31.7g	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	NA	38g per day for Men 19-50 years
Protein	3.73% 2.1g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Eppaw	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	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	13.5% 0.18mg	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	6% 24μg	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	14.4% 13mg	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	Eppaw	Recommended Dietary Allowance
Calcium	2% 20mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	26% 0.23mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	47.6% 1.1mg	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	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	2.87% 43mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	2.4% 88.4g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Pods VS Eppaw per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Drumstick Pods versus 100 g of Eppaw to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Drumstick Pods vs Eppaw:

• 100 grams of Boiled Drumstick Pods have 2 times more Vitamin B3, 1.3 times more Vitamin B9 and 7.5 times more Vitamin C than Eppaw.
• While 100 g of Raw Eppaw contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Drumstick Pods.
• 100 grams of Eppaw have insufficient amounts of Vitamin B3
• Both Boiled and Drained Drumstick Pods as well as Raw Eppaw have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Drumstick Pods vs Eppaw:

• 100 grams of Boiled Drumstick Pods have 1.3 times more Magnesium, 1.3 times more Potassium, 3.6 times more Sodium and 1.5 times more Water than Eppaw.
• While 100 g of Raw Eppaw contain 5.5 times more Calcium, 3 times more Copper, 2.6 times more Iron, 4.5 times more Manganese, 3.4 times more Phosphorus and 2.7 times more Zinc than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods as well as Raw Eppaw lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Eppaw contain 4.2 times more Energy, 3.9 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Drumstick Pods.
• 100 grams of Boiled Drumstick Pods provide inadequate amounts of Energy