Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.08% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	28.5% 37g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	50% 19g	38g per day for Men 19-50 years
Protein	25% 14g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	39% 0.51mg	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	63.5% 254μg	34% 136μg	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	202% 182mg	489% 440mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	15% 150mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	39.3% 0.35mg	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	34.6% 2.77mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	47.5% 1.1mg	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	31.8% 222mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	61% 2073mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Drumstick Pods per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Boiled Drumstick Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Boiled Drumstick Pods:

• 1 pound of Cooked Chopped Frozen Broccoli has 12.8 times more Vitamin A and 1.9 times more Vitamin B9 than Boiled Drumstick Pods.
• While 1 lb of Boiled and Drained Drumstick Pods contains 1.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.4 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Drumstick Pods provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Boiled Drumstick Pods have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Boiled Drumstick Pods:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Calcium and 1.4 times more Iron than Boiled Drumstick Pods.
• While 1 lb of Boiled and Drained Drumstick Pods contains 2.3 times more Copper, 3.2 times more Magnesium, 3.2 times more Potassium, 3.9 times more Sodium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Drumstick Pods contain similar levels of Manganese, Phosphorus and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Drumstick Pods lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3 and 1.5 times more Protein than Boiled Drumstick Pods.
• While 1 lb of Boiled and Drained Drumstick Pods contains 1.5 times more Carbohydrate and 1.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• 1 pound of Boiled Drumstick Pods provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Drumstick Pods provide inadequate amounts of Energy and Omega 6 in one pound.