Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Drumstick Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Drumstick Leaves	45%	15%	40%

Macro Nutrients

	Frozen Chopped Broccoli	Drumstick Leaves	Recommended Dietary Allowance
Energy	0.9% 26kcal	2.2% 64kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	NA	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	6.37% 8.28g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	5.26% 2g	38g per day for Men 19-50 years
Protein	5% 2.8g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Drumstick Leaves	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	92% 1.2mg	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	16.8% 67μg	10% 40μg	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	62.7% 56.4mg	57.4% 51.7mg	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	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Drumstick Leaves	Recommended Dietary Allowance
Calcium	5.6% 56mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	11.7% 0.11mg	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	10% 0.81mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	46.2% 1.06mg	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	7.14% 50mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.13% 78.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Drumstick Leaves per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Drumstick Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Drumstick Leaves:

• 100 grams of Frozen Chopped Broccoli have 2.2 times more Vitamin B5 and 1.7 times more Vitamin B9 than Drumstick Leaves.
• While 100 g of Raw Drumstick Leaves contain 7.3 times more Vitamin A, 4.8 times more Vitamin B1, 6.9 times more Vitamin B2, 4.7 times more Vitamin B3 and 9.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Drumstick Leaves provide similar amounts of Vitamin C per 100 grams.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Drumstick Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Drumstick Leaves:

• 100 grams of Frozen Chopped Broccoli have 3.1 times more Selenium than Drumstick Leaves.
• While 100 g of Raw Drumstick Leaves contain 3.3 times more Calcium, 2.8 times more Copper, 4.9 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus and 1.6 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Drumstick Leaves contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Drumstick Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 1.5 times more Fiber than Drumstick Leaves.
• While 100 g of Raw Drumstick Leaves contain 2.5 times more Energy, 1.7 times more Carbohydrate and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy