Comparing Nutrients in 300 calories Boiled Drumstick Pods VS Broccoli

Weight per 300 calories

• Boiled Drumstick Pods: 833g
• Broccoli: 882g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Drumstick Pods or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Drumstick Pods	20%	4%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Drumstick Pods	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.6g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	92% 35g	60.4% 23g	38g per day for Men 19-50 years
Protein	31% 17.4g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Drumstick Pods	Broccoli	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.84mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.8% 0.93mg	119% 1.54mg	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	62.5% 250μg	139% 556μg	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	898% 808mg	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Drumstick Pods	Broccoli	Recommended Dietary Allowance
Calcium	16.7% 167mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	48% 0.43mg	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	47% 3.75mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	80.6% 1.85mg	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	58.3% 408mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	112% 3808mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	24% 358mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	20% 737g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Drumstick Pods vs Broccoli:

• Raw Broccoli contains 8.2 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Raw Broccoli have similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 300 kcal.
• Both Boiled and Drained Drumstick Pods as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Drumstick Pods vs Broccoli:

• Boiled and Drained Drumstick Pods have 1.5 times more Copper, 1.9 times more Magnesium, 1.4 times more Potassium and 1.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Calcium, 1.7 times more Iron, 1.4 times more Phosphorus and 3.8 times more Selenium than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Raw Broccoli have similar amounts of Manganese, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Drumstick Pods have 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Fat, 3.9 times more Saturated Fat, more Omega 3 and 1.4 times more Protein than Boiled and Drained Drumstick Pods.
• Both Boiled and Drained Drumstick Pods and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Drumstick Pods as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.