Comparing Nutrients in 5 ounces BroccoliVS Boiled Drumstick Pods

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Drumstick Pods

20%

76%

5 oz ▼

Macro Nutrients

Broccolivs Boiled Drumstick Pods

1.66%48kcal

Energy

1.76%51kcal

48 kcalvs51 kcal

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

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0.54%0.52g

Fat

0.28%0.27g

0.52 gvs0.27 g

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

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0.5%0.16g

Saturated Fat

0.14%0.044g

0.16 gvs0.044 g

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

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5.6%0.089g

Omega 3

0%0g

0.089 gvs0 g

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

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0.41%0.069g

Omega 6

0.025%0.004g

0.069 gvs0.004 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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7.24%9.4g

Carbohydrate

8.9%11.6g

9.4 gvs11.6 g

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

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3.32%2.4g

Sugars

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

2.4 gvsNA g

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

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1.33%0.96g

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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

15.7%5.95g

3.7 gvs5.95 g

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

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7.14%4g

Protein

5.3%2.96g

4 gvs2.96 g

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

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Vitamins

Broccolivs Boiled Drumstick Pods

4.9%44μg

Vitamin A

0.63%5.67μg

RAE, retinol activity equivalents

44 μgvs5.67 μg

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

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8.4%0.1mg

Vitamin B1

5.43%0.065mg

Thiamine

0.1 mgvs0.065 mg

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

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12.8%0.17mg

Vitamin B2

7.4%0.096mg

Riboflavin

0.17 mgvs0.096 mg

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

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5.66%0.91mg

Vitamin B3

5.23%0.84mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.84 mg

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

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16.2%0.81mg

Vitamin B5

20%0.99mg

Pantothenic acid

0.81 mgvs0.99 mg

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

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19%0.25mg

Vitamin B6

12.2%0.16mg

Pyridoxine

0.25 mgvs0.16 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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22.3%89.3μg

Vitamin B9

10.6%42.5μg

Folates and Folic Acid

89.3 μgvs42.5 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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140%126mg

Vitamin C

153%137mg

Ascorbic acid

126 mgvs137 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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7.37%1.1mg

Vitamin E

Tocopherols and Tocotrienols

1.1 mgvsNA mg

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

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120%144μg

Vitamin K

Phytomenadione or phylloquinone

144 μgvsNA μg

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

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Minerals

Broccolivs Boiled Drumstick Pods

6.66%66.6mg

Calcium

2.83%28.3mg

66.6 mgvs28.3 mg

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

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7.7%0.069mg

Copper

12.3%0.11mg

0.069 mgvs0.11 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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13%1.03mg

Iron

7.97%0.64mg

1.03 mgvs0.64 mg

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

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7.1%29.8mg

Magnesium

14%59.5mg

29.8 mgvs59.5 mg

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

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13%0.3mg

Manganese

15%0.34mg

0.3 mgvs0.34 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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13.4%94mg

Phosphorus

9.92%69.5mg

94 mgvs69.5 mg

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

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13%448mg

Potassium

19%648mg

448 mgvs648 mg

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

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6.44%3.54μg

Selenium

1.8%0.99μg

3.54 μgvs0.99 μg

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

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3.1%46.8mg

Sodium

4.06%61mg

46.8 mgvs61 mg

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

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5.3%0.58mg

Zinc

5.4%0.6mg

0.58 mgvs0.6 mg

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

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3.42%127g

Water

3.4%125g

127 gvs125 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Boiled Drumstick Pods:

Raw Broccoli has 7.8 times more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled and Drained Drumstick Pods.
Both Raw Broccoli and Boiled and Drained Drumstick Pods have similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 5 oz.
Both Raw Broccoli as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Boiled Drumstick Pods:

Raw Broccoli has 2.4 times more Calcium, 1.6 times more Iron, 1.3 times more Phosphorus and 3.6 times more Selenium than Boiled and Drained Drumstick Pods.
While Boiled and Drained Drumstick Pods contain 1.6 times more Copper, 2 times more Magnesium, 1.4 times more Potassium and 1.3 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Drumstick Pods have similar amounts of Manganese, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has more Omega 3 and 1.3 times more Protein than Boiled and Drained Drumstick Pods.
While Boiled and Drained Drumstick Pods contain 1.6 times more Fiber than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Drumstick Pods have similar amounts of Energy and Carbohydrate per 5 oz.
Both Raw Broccoli as well as Boiled and Drained Drumstick Pods have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliBoiled Drumstick PodsVS Boiled BroccoliBroccoliVS Dried LeeksBoiled Drumstick PodsVS Dried Leeks

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Boiled Drumstick Pods

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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