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Comparing Nutrients in 500 calories Boiled Drumstick PodsVS Dried Leeks

Weight per 500 calories

Boiled Drumstick Pods
1389g
Dried Leeks
156g

Freeze-dried Leeks have 8.9 times more energy per unit of mass than Boiled and Drained Drumstick Pods, which is high in comparison to other foods. Boiled Drumstick Pods having low energy density.

Which food has more nutrients per 500 calories - Boiled Drumstick Pods or Dried Leeks?

Macros Ratio

Protein Fat Carbs

Boiled Drumstick Pods
20%
4%
76%
Dried Leeks
16%
5%
79%
500 kcal ▼

Macro Nutrients

Boiled Drumstick Podsvs Dried Leeks
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.72%2.64g
Fat
3.37%3.27g
2.64 gvs3.27 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.35%0.43g
Saturated Fat
1.36%0.43g
0.43 gvs0.43 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
67.3%1.08g
0 gvs1.08 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.25%0.042g
Omega 6
4.3%0.73g
0.042 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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87.4%114g
Carbohydrate
89.4%116g
114 gvs116 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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154%58.3g
Fiber
42.6%16g
58.3 gvs16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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52%29g
Protein
42.3%23.7g
29 gvs23.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Drumstick Podsvs Dried Leeks
6.17%55.6μg
Vitamin A
2.42%22μg
RAE, retinol activity equivalents
55.6 μgvs22 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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53.2%0.64mg
Vitamin B1
104%1.25mg
Thiamine
0.64 mgvs1.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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72.6%0.94mg
Vitamin B2
48%0.62mg
Riboflavin
0.94 mgvs0.62 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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51.2%8.2mg
Vitamin B3
34%5.45mg
Niacin, nicotinic acid, niacinamide
8.2 mgvs5.45 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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195%9.74mg
Vitamin B5
24%1.2mg
Pantothenic acid
9.74 mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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120%1.56mg
Vitamin B6
145%1.9mg
Pyridoxine
1.56 mgvs1.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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104%417μg
Vitamin B9
143%570μg
Folates and Folic Acid
417 μgvs570 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1497%1347mg
Vitamin C
204%184mg
Ascorbic acid
1347 mgvs184 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Drumstick Podsvs Dried Leeks
27.8%278mg
Calcium
56%561mg
278 mgvs561 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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120%1.1mg
Copper
114%1.02mg
1.1 mgvs1.02 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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78%6.25mg
Iron
148%12mg
6.25 mgvs12 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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139%583mg
Magnesium
59.7%251mg
583 mgvs251 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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146%3.35mg
Manganese
178%4.1mg
3.35 mgvs4.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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97%681mg
Phosphorus
77%539mg
681 mgvs539 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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187%6347mg
Potassium
110%3738mg
6347 mgvs3738 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17.7%9.72μg
Selenium
16%8.88μg
9.72 μgvs8.88 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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40%597mg
Sodium
3.63%54.5mg
597 mgvs54.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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53%5.83mg
Zinc
9.35%1.03mg
5.83 mgvs1.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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33%1228g
Water
0.084%3.1g
1228 gvs3.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Drumstick Pods vs Dried Leeks:
Comparing minerals per 500 calories for Boiled Drumstick Pods vs Dried Leeks:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Boiled Drumstick PodsVS Freeze Dried ParsleyDried LeeksVS Freeze Dried Parsley
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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