Comparing Nutrients in 5 ounces Drumstick Pods VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Drumstick Pods	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.3% 12g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	12% 4.54g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	14% 0.18mg	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	15.6% 62.4μg	20% 79.4μg	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	222% 200mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	5.35% 0.048mg	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	6.38% 0.51mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	13.7% 0.32mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Drumstick Pods vs Cooked Chopped Frozen Broccoli:

• Raw Drumstick Pods have 1.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 3.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 12.8 times more Vitamin A and 1.3 times more Vitamin B9 than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 5 oz.
• Both Raw Drumstick Pods as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Drumstick Pods vs Cooked Chopped Frozen Broccoli:

• Raw Drumstick Pods have 2.5 times more Copper, 3.5 times more Magnesium, 3.2 times more Potassium, 3.8 times more Sodium and 1.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Iron than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Manganese, Phosphorus, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Drumstick Pods have 1.3 times more Energy and 1.6 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Protein than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 5 oz.
• Both Raw Drumstick Pods as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.