Comparing Nutrients in 100 grams Broccoli VS Boiled Drumstick Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Drumstick Leaves with Salt	28%	11%	61%

Macro Nutrients

	Broccoli	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Energy	1.17% 34kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	8.58% 11g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.38% 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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	39% 351μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	71.5% 0.93mg	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	15.8% 63μg	5.75% 23μg	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	99% 89.2mg	34.4% 31mg	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	5.2% 0.78mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Calcium	4.7% 47mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	9.56% 0.086mg	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	9.13% 0.73mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	37.7% 0.87mg	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	9.43% 66mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	16.3% 245mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.2% 81.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Boiled Drumstick Leaves with Salt:

• Raw Broccoli has 5.6 times more Vitamin B5, 2.7 times more Vitamin B9, 2.9 times more Vitamin C and 7.8 times more Vitamin E than Boiled and Drained Drumstick Leaves with Salt.
• While Boiled and Drained Drumstick Leaves with Salt contain 11.3 times more Vitamin A, 3.1 times more Vitamin B1, 4.4 times more Vitamin B2, 3.1 times more Vitamin B3 and 5.3 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Drumstick Leaves with Salt have similar amounts of Vitamin K per 100 g.
• Both Raw Broccoli as well as Boiled and Drained Drumstick Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Boiled Drumstick Leaves with Salt:

• Raw Broccoli has 2.8 times more Selenium than Boiled and Drained Drumstick Leaves with Salt.
• While Boiled and Drained Drumstick Leaves with Salt contain 3.2 times more Calcium, 1.8 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 4.1 times more Manganese and 7.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Drumstick Leaves with Salt have similar amounts of Phosphorus, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.7 times more Sugars and 1.3 times more Fiber than Boiled and Drained Drumstick Leaves with Salt.
• While Boiled and Drained Drumstick Leaves with Salt contain 1.8 times more Energy, 1.7 times more Carbohydrate and 1.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Drumstick Leaves with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.