Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods VS Boiled Broccoli

Weight per 100 calories

• Boiled Balsam-pear , Pods: 526g
• Boiled Broccoli: 286g

Boiled and Drained Broccoli has 1.8 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is low in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	14% 10.3g	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	25% 9.43g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	44% 0.57mg	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	67% 268μg	77% 309μg	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	193% 174mg	206% 185mg	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	4.9% 0.74mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	25% 2mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	24% 0.55mg	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	27% 189mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	13.4% 494g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Pods vs Boiled Broccoli:

• Boiled and Drained Balsam-pear , Pods have 1.5 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 5.6 times more Vitamin E and 16 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Balsam-pear , Pods vs Boiled Broccoli:

• Boiled and Drained Balsam-pear , Pods have 1.4 times more Magnesium, 2 times more Potassium, 3.2 times more Zinc and 1.9 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Calcium, 4.3 times more Selenium and 3.7 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Copper, Iron, Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Balsam-pear , Pods have 2.8 times more Omega 6 and 2.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 and 1.5 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate and Fiber per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.