Comparing Nutrients in 1 kilogram Drumstick Pods VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Drumstick Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	12.8% 370kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	79% 30g	38g per day for Men 19-50 years
Protein	37.5% 21g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	100% 1.3mg	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	110% 440μg	168% 670μg	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	1567% 1410mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	30% 300mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	42.2% 0.38mg	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	45% 3.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	128% 2.94mg	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	71.4% 500mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	136% 4610mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24% 882g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Drumstick Pods vs Frozen Chopped Broccoli:

• Raw Drumstick Pods have 1.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.5 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A, 1.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Drumstick Pods as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Drumstick Pods vs Frozen Chopped Broccoli:

• Raw Drumstick Pods have 2.2 times more Copper, 2.5 times more Magnesium, 2.2 times more Potassium and 1.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium, 2.3 times more Iron and 4 times more Selenium than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Drumstick Pods have 1.4 times more Energy and 1.8 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Protein than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 kg.
• Both Raw Drumstick Pods as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.