Comparing Nutrients in 14 ounces Boiled Drumstick Pods VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Drumstick Pods	Boiled Broccoli	Recommended Dietary Allowance
Energy	4.93% 143kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.07% 0.012g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.5g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	44% 16.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	15% 8.3g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.8mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	61% 0.79mg	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	29.8% 119μg	107% 429μg	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	428% 385mg	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	22.3% 1.8mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	33.5% 0.77mg	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	27.8% 194mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	53.3% 1814mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.5% 351g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Drumstick Pods vs Boiled Broccoli:

• Boiled and Drained Drumstick Pods have 1.5 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Boiled and Drained Broccoli have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Boiled and Drained Drumstick Pods as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Drumstick Pods vs Boiled Broccoli:

• Boiled and Drained Drumstick Pods have 1.3 times more Copper, 2 times more Magnesium, 1.2 times more Manganese and 1.6 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Calcium, 1.5 times more Iron, 1.4 times more Phosphorus and 2.3 times more Selenium than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Boiled and Drained Broccoli have similar amounts of Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Drumstick Pods have 1.3 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Boiled and Drained Drumstick Pods as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.