Comparing Nutrients in 7 ounces Drumstick Pods VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Drumstick Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	20% 0.26mg	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	22% 87.3μg	33.2% 133μg	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	311% 280mg	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	8.38% 0.075mg	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	8.93% 0.71mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	25.4% 0.58mg	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	14% 99mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	27% 915mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Drumstick Pods vs Frozen Chopped Broccoli:

• Raw Drumstick Pods have 1.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.5 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A, 1.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Raw Drumstick Pods as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Drumstick Pods vs Frozen Chopped Broccoli:

• Raw Drumstick Pods have 2.2 times more Copper, 2.5 times more Magnesium, 2.2 times more Potassium and 1.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium, 2.3 times more Iron and 4 times more Selenium than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Drumstick Pods have 1.4 times more Energy and 1.8 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Protein than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 7 oz.
• Both Raw Drumstick Pods as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.