Comparing Nutrients in 1 pound Drumstick Pods VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Drumstick Pods	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	5.8% 168kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	38% 14.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	17% 9.53g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2% 18μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	13.6% 136mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	61.5% 2091mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 400g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Drumstick Pods vs Cooked Broccoli Raab:

• 1 pound of Drumstick Pods has 1.8 times more Vitamin B5 and 3.8 times more Vitamin C than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 56.8 times more Vitamin A, 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.6 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Drumstick Pods vs Cooked Broccoli Raab:

• 1 pound of Drumstick Pods has 1.7 times more Magnesium and 1.3 times more Potassium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.9 times more Calcium, 3.5 times more Iron, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Selenium and 1.3 times more Sodium than Raw Drumstick Pods.
• Both Drumstick Pods and Cooked Broccoli Raab contain similar levels of Copper, Zinc 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 2.7 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.8 times more Protein than Raw Drumstick Pods.
• Both Drumstick Pods and Cooked Broccoli Raab offer comparable quantities of Fiber per one pound.
• Both Raw Drumstick Pods as well as Cooked Broccoli Raab provide inadequate amounts of Energy in one pound.