Comparing Nutrients in 100 calories Boiled Drumstick PodsVS Baked White Potatoes

Weight per 100 calories

Boiled Drumstick Pods

278g

Baked White Potatoes

109g

Baked Whole White Potatoes have 2.6 times more energy per unit of mass than Boiled and Drained Drumstick Pods, which is average in comparison to other foods. Boiled Drumstick Pods having low energy density.

Which food has more nutrients per 100 calories - Boiled Drumstick Pods or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Drumstick Pods

20%

76%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Boiled Drumstick Podsvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.54%0.53g

Fat

0.17%0.16g

0.53 gvs0.16 g

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

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0.27%0.086g

Saturated Fat

0.14%0.043g

0.086 gvs0.043 g

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

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0%0g

Omega 3

1%0.016g

0 gvs0.016 g

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

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0.049%0.008g

Omega 6

0.31%0.053g

0.008 gvs0.053 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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17.5%22.7g

Carbohydrate

17.6%23g

22.7 gvs23 g

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

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Sugars

2.3%1.66g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.66 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.54%0.39g

≤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 gvs0.39 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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30.7%11.7g

Fiber

6%2.3g

11.7 gvs2.3 g

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

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10.4%5.8g

Protein

4.08%2.3g

5.8 gvs2.3 g

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

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Vitamins

Boiled Drumstick Podsvs Baked White Potatoes

1.23%11μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

11 μgvs1.1 μg

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

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10.6%0.13mg

Vitamin B1

4.35%0.052mg

Thiamine

0.13 mgvs0.052 mg

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

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14.5%0.19mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.19 mgvs0.047 mg

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

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10.2%1.64mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs1.66 mg

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

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39%1.95mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

1.95 mgvs0.42 mg

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

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24%0.31mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.31 mgvs0.23 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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21%83.3μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

83.3 μgvs41.3 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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299%269mg

Vitamin C

15.2%13.7mg

Ascorbic acid

269 mgvs13.7 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

0.29%0.043mg

Tocopherols and Tocotrienols

NA mgvs0.043 mg

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

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Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

NA μgvs2.93 μg

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

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Minerals

Boiled Drumstick Podsvs Baked White Potatoes

5.56%55.6mg

Calcium

1.1%11mg

55.6 mgvs11 mg

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

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24%0.22mg

Copper

15.3%0.14mg

0.22 mgvs0.14 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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15.6%1.25mg

Iron

8.7%0.7mg

1.25 mgvs0.7 mg

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

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27.8%117mg

Magnesium

7%29.3mg

117 mgvs29.3 mg

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

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29%0.67mg

Manganese

8.93%0.21mg

0.67 mgvs0.21 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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19.4%136mg

Phosphorus

11.6%81.5mg

136 mgvs81.5 mg

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

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37.3%1269mg

Potassium

17.4%591mg

1269 mgvs591 mg

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

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3.54%1.94μg

Selenium

0.99%0.54μg

1.94 μgvs0.54 μg

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

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7.96%119mg

Sodium

0.51%7.6mg

119 mgvs7.6 mg

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

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10.6%1.17mg

Zinc

3.46%0.38mg

1.17 mgvs0.38 mg

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

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6.64%246g

Water

2.2%82g

246 gvs82 g

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

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Lets compare vitamin content per 100 calories of Boiled Drumstick Pods vs Baked White Potatoes:

Boiled and Drained Drumstick Pods have 10.2 times more Vitamin A, 2.4 times more Vitamin B1, 4 times more Vitamin B2, 4.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 19.7 times more Vitamin C than Baked Whole White Potatoes.
Both Boiled and Drained Drumstick Pods and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 100 kcal.
Both Boiled and Drained Drumstick Pods as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Drumstick Pods vs Baked White Potatoes:

Boiled and Drained Drumstick Pods have 5.1 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 3.3 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, 3.6 times more Selenium, 15.7 times more Sodium, 3.1 times more Zinc and 3 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Drumstick Pods have 5.1 times more Fiber and 2.5 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3 than Boiled and Drained Drumstick Pods.
Both Boiled and Drained Drumstick Pods and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained Drumstick Pods as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Drumstick PodsVS Dried LeeksBaked White PotatoesVS Dried LeeksBoiled Drumstick PodsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Boiled Drumstick PodsVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Drumstick Pods or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: