Comparing Nutrients in 100 grams Boiled Drumstick Pods VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Boiled Drumstick Pods	Dried Shallots	Recommended Dietary Allowance
Energy	1.24% 36kcal	12% 348kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.018% 0.003g	1.1% 0.19g	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	62% 80.7g	130g per day for Men 19-50 years
Sugars	NA	52.6% 38g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	3.73% 2.1g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Dried Shallots	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	129% 1.68mg	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	29% 116μg	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	43.3% 39mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.25% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods	Dried Shallots	Recommended Dietary Allowance
Calcium	2% 20mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	47.2% 0.43mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	61.6% 1.4mg	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	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	2.87% 43mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	2.4% 88.4g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Pods VS Dried Shallots per 100 g

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

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

• 100 grams of Boiled Drumstick Pods have 2.5 times more Vitamin C than Dried Shallots.
• While 100 g of Freeze-dried Shallots contain 6.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 15 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods as well as Freeze-dried Shallots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Drumstick Pods vs Dried Shallots:

• 100 grams of Boiled Drumstick Pods have 44.2 times more Water than Dried Shallots.
• While 100 g of Freeze-dried Shallots contain 9.2 times more Calcium, 5.4 times more Copper, 13.3 times more Iron, 2.5 times more Magnesium, 5.9 times more Manganese, 6 times more Phosphorus, 3.6 times more Potassium, 8.1 times more Selenium, 1.4 times more Sodium and 4.6 times more Zinc than Boiled and Drained Drumstick Pods.
• 100 grams of Boiled Drumstick Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Freeze-dried Shallots contain 9.7 times more Energy, 9.9 times more Carbohydrate, 3.7 times more Fiber and 5.9 times more Protein than Boiled and Drained Drumstick Pods.
• 100 grams of Boiled Drumstick Pods provide inadequate amounts of Energy
• Both Boiled and Drained Drumstick Pods as well as Freeze-dried Shallots provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.