Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Drumstick Pods

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Drumstick Pods	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.1% 0.033g	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	6.56% 8.53g	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	8.42% 3.2g	38g per day for Men 19-50 years
Protein	5% 2.8g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	3.88% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	9.23% 0.12mg	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	11% 44μg	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	157% 141mg	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 Pods	Recommended Dietary Allowance
Calcium	5.6% 56mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	9.33% 0.084mg	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	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	11.3% 0.26mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	13.6% 461mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.4% 88.2g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 13 times more Vitamin A, 1.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 1.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.5 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Drumstick Pods have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Calcium, 2.3 times more Iron and 4 times more Selenium than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 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.
• Both Frozen Chopped Broccoli, Unprepared and Raw Drumstick Pods have similar amounts of Manganese, Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Protein than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 1.4 times more Energy and 1.8 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Drumstick Pods have similar amounts of Fiber per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Drumstick Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.