Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Boiled Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Drumstick Leaves	28%	11%	61%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Drumstick Leaves	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	12% 16g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	1.96% 1.4g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.1% 4g	13.3% 7.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	26.2% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	55.5% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	101% 1.3mg	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	23.7% 95μg	8.15% 32.6μg	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	89% 80mg	49% 44mg	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	11.5% 1.73mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Drumstick Leaves	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	13.5% 0.12mg	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	14.4% 1.15mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	53.5% 1.23mg	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	10% 71mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	14.3% 488mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Drumstick Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Boiled Drumstick Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Boiled Drumstick Leaves:

• 5 ounces of Frozen Chopped Broccoli have 2.7 times more Vitamin B5, 2.9 times more Vitamin B9, 1.8 times more Vitamin C and 12.2 times more Vitamin E than Boiled Drumstick Leaves.
• While 5 oz of Boiled and Drained Drumstick Leaves contain 6.8 times more Vitamin A, 4.2 times more Vitamin B1, 5.3 times more Vitamin B2, 4.2 times more Vitamin B3, 7.1 times more Vitamin B6 and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Boiled Drumstick Leaves have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Boiled Drumstick Leaves:

• 5 ounces of Frozen Chopped Broccoli have 3.1 times more Selenium than Boiled Drumstick Leaves.
• While 5 oz of Boiled and Drained Drumstick Leaves contain 2.7 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Drumstick Leaves contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Boiled Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have more Omega 3 and 1.5 times more Fiber than Boiled Drumstick Leaves.
• While 5 oz of Boiled and Drained Drumstick Leaves contain 2.3 times more Energy, 2.3 times more Carbohydrate and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of Boiled Drumstick Leaves provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Drumstick Leaves provide inadequate amounts of Omega 6 in five ounces.