Comparing Nutrients in 14 ounces BroccoliVS Drumstick Pods

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Drumstick Pods

19%

77%

14 oz ▼

Macro Nutrients

Broccolivs Drumstick Pods

4.65%135kcal

Energy

5.06%147kcal

135 kcalvs147 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

0.82%0.79g

1.47 gvs0.79 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

0.41%0.13g

0.45 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

0.25 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

0.19 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

26%34g

26.4 gvs34 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

≤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]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

0.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

33.4%12.7g

10.3 gvs12.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

15%8.33g

11 gvs8.33 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Drumstick Pods

13.7%123μg

Vitamin A

1.76%16μg

RAE, retinol activity equivalents

123 μgvs16 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

17.5%0.21mg

Thiamine

0.28 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

22.6%0.29mg

Riboflavin

0.46 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

15.4%2.46mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs2.46 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

63%3.15mg

Pantothenic acid

2.27 mgvs3.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

36.6%0.48mg

Pyridoxine

0.69 mgvs0.48 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

43.7%175μg

Folates and Folic Acid

250 μgvs175 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

622%560mg

Ascorbic acid

354 mgvs560 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

Tocopherols and Tocotrienols

3.1 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Drumstick Pods

18.7%187mg

Calcium

12%119mg

187 mgvs119 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

37%0.33mg

0.19 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

18%1.43mg

2.9 mgvs1.43 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

42.5%179mg

83.3 mgvs179 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

44.7%1.03mg

0.83 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

28.3%198mg

262 mgvs198 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

54%1830mg

1254 mgvs1830 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

5.05%2.78μg

9.92 μgvs2.78 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

11%167mg

131 mgvs167 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

16.2%1.8mg

1.63 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

9.46%350g

354 gvs350 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Drumstick Pods:

Raw Broccoli has 7.8 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Drumstick Pods.
While Raw Drumstick Pods contain 1.4 times more Vitamin B5 and 1.6 times more Vitamin C than Raw Broccoli.
Both Raw Broccoli and Raw Drumstick Pods have similar amounts of Vitamin B3 per 14 oz.
Both Raw Broccoli as well as Raw Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Drumstick Pods:

Raw Broccoli has 1.6 times more Calcium, 2 times more Iron, 1.3 times more Phosphorus and 3.6 times more Selenium than Raw Drumstick Pods.
While Raw Drumstick Pods contain 1.7 times more Copper, 2.1 times more Magnesium, 1.5 times more Potassium and 1.3 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Raw Drumstick Pods have similar amounts of Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 1.3 times more Protein than Raw Drumstick Pods.
While Raw Drumstick Pods contain 1.3 times more Carbohydrate than Raw Broccoli.
Both Raw Broccoli and Raw Drumstick Pods have similar amounts of Energy and Fiber per 14 oz.
Both Raw Broccoli as well as Raw Drumstick Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliDrumstick PodsVS Boiled BroccoliBroccoliVS Boiled Drumstick PodsDrumstick PodsVS Boiled Drumstick Pods

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Drumstick Pods

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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