Comparing Nutrients in 100 calories Boiled Drumstick Pods VS Frozen Chopped Broccoli

Weight per 100 calories

• Boiled Drumstick Pods: 278g
• Frozen Chopped Broccoli: 385g

Boiled Drumstick Pods have 1.4 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Boiled Drumstick Pods or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Drumstick Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.049% 0.008g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	38.5% 0.5mg	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	21% 83.3μg	64.4% 258μg	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	299% 269mg	241% 217mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	16.2% 0.15mg	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	15.6% 1.25mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	49% 1.13mg	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	19.4% 136mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	37.3% 1269mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	3.54% 1.94μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	7.96% 119mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	6.64% 246g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Drumstick Pods vs Frozen Chopped Broccoli:

• Boiled and Drained Drumstick Pods have 1.8 times more Vitamin B5 and 1.2 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 18 times more Vitamin A, 1.6 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 100 kcal.
• Both Boiled and Drained Drumstick Pods as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Drumstick Pods vs Frozen Chopped Broccoli:

• Boiled and Drained Drumstick Pods have 1.5 times more Copper, 1.7 times more Magnesium, 1.6 times more Potassium and 1.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.9 times more Calcium, 2.5 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 5.5 times more Selenium, 1.6 times more Zinc and 1.4 times more Water than Boiled and Drained Drumstick Pods.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Drumstick Pods have 1.2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Fat, more Omega 3 and 1.9 times more Protein than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Fiber per 100 kcal.
• Both Boiled and Drained Drumstick Pods as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.