Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Frozen Chopped Broccoli	Drumstick Leaves	Recommended Dietary Allowance
Energy	3.56% 103kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	26% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	25.3% 33g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	NA	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	4.54% 3.3g	NA	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	21% 7.94g	38g per day for Men 19-50 years
Protein	20% 11g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	23% 206μg	167% 1500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	366% 4.76mg	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	66.5% 266μg	39.7% 159μg	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	249% 224mg	228% 205mg	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Drumstick Leaves	Recommended Dietary Allowance
Calcium	22.2% 222mg	73.4% 734mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	46.3% 0.42mg	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	40% 3.2mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	183% 4.2mg	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	28.3% 198mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.44% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Drumstick Leaves:

• Frozen Chopped Broccoli, Unprepared has 2.2 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 7.3 times more Vitamin A, 4.8 times more Vitamin B1, 6.9 times more Vitamin B2, 4.7 times more Vitamin B3 and 9.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Drumstick Leaves have similar amounts of Vitamin C per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Drumstick Leaves:

• Frozen Chopped Broccoli, Unprepared has 3.1 times more Selenium and 2.7 times more Sodium than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 3.3 times more Calcium, 2.8 times more Copper, 4.9 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus and 1.6 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Drumstick Leaves have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Fiber than Raw Drumstick Leaves.
• While Raw Drumstick Leaves contain 2.5 times more Energy, 4.8 times more Fat, 1.7 times more Carbohydrate and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Drumstick Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.