Comparing Nutrients in 1 pound Drumstick Pods VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Drumstick Pods	Broccoli Raab	Recommended Dietary Allowance
Energy	5.8% 168kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	NA	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	38% 14.5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	17% 9.53g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2% 18μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Broccoli Raab	Recommended Dietary Allowance
Calcium	13.6% 136mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	61.5% 2091mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 400g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Broccoli Raab per 1 lb

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

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

• 1 pound of Drumstick Pods has 2.5 times more Vitamin B5 and 7 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 32.8 times more Vitamin A, 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.9 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Drumstick Pods has 2 times more Copper, 2 times more Magnesium, 2.4 times more Potassium and 1.3 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.6 times more Calcium, 5.9 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Zinc than Raw Drumstick Pods.
• Both Drumstick Pods and Broccoli Raab contain similar levels of Water per one pound.
• Both Raw Drumstick Pods as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Drumstick Pods has 3 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.5 times more Protein than Raw Drumstick Pods.
• Both Drumstick Pods and Broccoli Raab offer comparable quantities of Fiber per one pound.
• Both Raw Drumstick Pods as well as Raw Broccoli Raab provide inadequate amounts of Energy in one pound.