Comparing Nutrients in 5 ounces EppawVS Boiled Drumstick Pods

Macros Ratio

Protein Fat Carbs

Eppaw

11%

10%

79%

Boiled Drumstick Pods

20%

76%

5 oz ▼

Macro Nutrients

Eppawvs Boiled Drumstick Pods

7.33%213kcal

Energy

1.76%51kcal

213 kcalvs51 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.63%2.55g

Fat

0.28%0.27g

2.55 gvs0.27 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.14%0.044g

NA gvs0.044 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

0%0g

NA gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.025%0.004g

NA gvs0.004 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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34.5%45g

Carbohydrate

8.9%11.6g

45 gvs11.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

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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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

15.7%5.95g

NA gvs5.95 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.6%6.52g

Protein

5.3%2.96g

6.52 gvs2.96 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Eppawvs Boiled Drumstick Pods

0%0μg

Vitamin A

0.63%5.67μg

RAE, retinol activity equivalents

0 μgvs5.67 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg

Vitamin B1

5.43%0.065mg

Thiamine

0.16 mgvs0.065 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B2

7.4%0.096mg

Riboflavin

0.17 mgvs0.096 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.66%0.43mg

Vitamin B3

5.23%0.84mg

Niacin, nicotinic acid, niacinamide

0.43 mgvs0.84 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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33%1.66mg

Vitamin B5

20%0.99mg

Pantothenic acid

1.66 mgvs0.99 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg

Vitamin B6

12.2%0.16mg

Pyridoxine

0.25 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.5%34μg

Vitamin B9

10.6%42.5μg

Folates and Folic Acid

34 μgvs42.5 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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20.5%18.4mg

Vitamin C

153%137mg

Ascorbic acid

18.4 mgvs137 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Eppawvs Boiled Drumstick Pods

15.6%156mg

Calcium

2.83%28.3mg

156 mgvs28.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg

Copper

12.3%0.11mg

0.33 mgvs0.11 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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20.4%1.63mg

Iron

7.97%0.64mg

1.63 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.8%45.4mg

Magnesium

14%59.5mg

45.4 mgvs59.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67.4%1.55mg

Manganese

15%0.34mg

1.55 mgvs0.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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33.4%234mg

Phosphorus

9.92%69.5mg

234 mgvs69.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14%482mg

Potassium

19%648mg

482 mgvs648 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.3%1.28μg

Selenium

1.8%0.99μg

1.28 μgvs0.99 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.13%17mg

Sodium

4.06%61mg

17 mgvs61 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.63mg

Zinc

5.4%0.6mg

1.63 mgvs0.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.3%85g

Water

3.4%125g

85 gvs125 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Eppaw vs Boiled Drumstick Pods:

Raw Eppaw has 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.
While Boiled and Drained Drumstick Pods contain 2 times more Vitamin B3 and 7.5 times more Vitamin C than Raw Eppaw.
Both Raw Eppaw and Boiled and Drained Drumstick Pods have similar amounts of Vitamin B9 per 5 oz.
Both Raw Eppaw as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Eppaw vs Boiled Drumstick Pods:

Raw Eppaw has 5.5 times more Calcium, 3 times more Copper, 2.6 times more Iron, 4.5 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Selenium and 2.7 times more Zinc than Boiled and Drained Drumstick Pods.
While Boiled and Drained Drumstick Pods contain 1.3 times more Magnesium, 1.3 times more Potassium, 3.6 times more Sodium and 1.5 times more Water than Raw Eppaw.

Comparison of macro-nutrients per 5 ounces:

Raw Eppaw has 4.2 times more Energy, 9.5 times more Fat, 3.9 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Drumstick Pods.
Both Raw Eppaw as well as Boiled and Drained Drumstick Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

EppawVS Drumstick PodsBoiled Drumstick PodsVS Drumstick PodsEppawVS Dried LeeksBoiled Drumstick PodsVS Dried Leeks

Compare Foods

Comparing Nutrients in 5 ounces EppawVS Boiled Drumstick Pods

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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