Comparing Nutrients in 100 grams Boiled Drumstick Pods VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Summer Squash	24%	8%	68%

Macro Nutrients

	Boiled Drumstick Pods	Summer Squash	Recommended Dietary Allowance
Energy	1.24% 36kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.018% 0.003g	0.19% 0.033g	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	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	NA	3.03% 2.2g	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	1.3% 0.95g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.03g	g per day for Men 19-50 years
Fiber	11% 4.2g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	3.73% 2.1g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Summer Squash	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	16.8% 0.22mg	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	7.25% 29μg	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	19% 17mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods	Summer Squash	Recommended Dietary Allowance
Calcium	2% 20mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	5.67% 0.051mg	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	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	7.6% 0.18mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.87% 43mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.4% 88.4g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Drumstick Pods VS Summer Squash per 100 g

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

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

• 100 grams of Boiled Drumstick Pods have 1.2 times more Vitamin B3, 4.5 times more Vitamin B5 and 5.7 times more Vitamin C than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 2.1 times more Vitamin B2 and 1.9 times more Vitamin B6 than Boiled and Drained Drumstick Pods.
• Both Boiled Drumstick Pods and Summer Squash provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• Both Boiled and Drained Drumstick Pods as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Drumstick Pods vs Summer Squash:

• 100 grams of Boiled Drumstick Pods have 1.3 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 21.5 times more Sodium and 1.4 times more Zinc than Summer Squash.
• Both Boiled Drumstick Pods and Summer Squash contain similar levels of Water per 100 grams.
• 100 grams of Summer Squash lack sufficient amounts of Calcium
• Both Boiled and Drained Drumstick Pods as well as Raw All Varieties Summer Squash lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Drumstick Pods have 2.4 times more Carbohydrate, 3.8 times more Fiber and 1.7 times more Protein than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain more Omega 3 than Boiled and Drained Drumstick Pods.
• 100 grams of Boiled Drumstick Pods provide inadequate amounts of Omega 3
• Both Boiled and Drained Drumstick Pods as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in 100 grams.