Comparing Nutrients in 1 pound Drumstick Pods VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Drumstick Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.8% 168kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	38% 14.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	17% 9.53g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Drumstick Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	13.6% 136mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	18% 0.16mg	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	20.4% 1.63mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	50.5% 1.16mg	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	32.4% 227mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	61.5% 2091mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 400g	11% 411g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Drumstick Pods has 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.
• While 1 lb of Frozen Broccoli Spears contains 1.4 times more Calcium, 2 times more Iron and 2.7 times more Selenium than Raw Drumstick Pods.
• Both Drumstick Pods and Frozen Broccoli Spears 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 Drumstick Pods has 1.6 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.5 times more Protein than Raw Drumstick Pods.
• Both Drumstick Pods and Frozen Broccoli Spears offer comparable quantities of Fiber per one pound.
• Both Raw Drumstick Pods as well as Frozen Broccoli Spears provide inadequate amounts of Energy in one pound.