Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Frozen Broccoli Spears	Drumstick Pods	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	NA	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	29.8% 38.7g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	24.8% 14g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	42% 0.54mg	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	107% 426μg	50% 200μg	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	344% 310mg	711% 640mg	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	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Drumstick Pods	Recommended Dietary Allowance
Calcium	18.6% 186mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	42.3% 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	41% 3.27mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	51% 1.17mg	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	38.2% 268mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	61.5% 2091mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 400g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Drumstick Pods per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Drumstick Pods:

• 1 pound of Frozen Broccoli Spears has 14.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Drumstick Pods.
• While 1 lb of Raw Drumstick Pods contains 1.3 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.1 times more Vitamin C than Frozen Broccoli Spears.
• 1 pound of Drumstick Pods have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Drumstick Pods:

• 1 pound of Frozen Broccoli Spears has 1.4 times more Calcium, 2 times more Iron and 2.7 times more Selenium than Drumstick Pods.
• While 1 lb of Raw Drumstick Pods contains 2.3 times more Copper, 2.8 times more Magnesium, 1.8 times more Potassium, 2.5 times more Sodium and 1.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Drumstick Pods contain similar levels of Manganese, Phosphorus and Water per one pound.
• 1 pound of Drumstick Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.5 times more Protein than Drumstick Pods.
• While 1 lb of Raw Drumstick Pods contains 1.6 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Drumstick Pods offer comparable quantities of Fiber per one pound.
• Both Frozen Broccoli Spears as well as Raw Drumstick Pods provide inadequate amounts of Energy in one pound.