Comparing Nutrients in 100 calories Balsam-pear , Leafy Tips VS Frozen Broccoli Spears

Weight per 100 calories

• Balsam-pear , Leafy Tips: 333g
• Frozen Broccoli Spears: 345g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Balsam-pear , Leafy Tips or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.44% 11g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7% 5.07g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	27.2% 10.3g	38g per day for Men 19-50 years
Protein	31.5% 17.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	46.4% 0.6mg	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	107% 427μg	81% 324μg	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	326% 293mg	262% 236mg	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	NA	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	28% 280mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	13.8% 0.12mg	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	85% 6.8mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	38.4% 0.88mg	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	47% 330mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	59.6% 2027mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	2.44% 36.7mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	8.04% 298g	8.44% 312g	3700g per day for Men 19-50 years

Balsam-pear , Leafy Tips VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Balsam-pear , Leafy Tips or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 100 calories of Balsam-pear , Leafy Tips have 1.5 times more Vitamin A, 2.4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 4.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.2 times more Vitamin C than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 4 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 100 calories of Balsam-pear , Leafy Tips have 2 times more Calcium, 5.4 times more Copper, 2.7 times more Iron, 5.1 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2.4 times more Potassium than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 2.2 times more Selenium and 1.6 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Frozen Broccoli Spears contain similar levels of Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Leafy Tips have 2 times more Fat and 1.7 times more Protein than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 1.7 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Frozen Broccoli Spears offer comparable quantities of Energy per 100 calories.