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

Weight per 100 calories

• Boiled Balsam-pear , Pods: 526g
• Broccoli: 294g

Raw 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.85% 0.14g	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% 19.5g	130g per day for Men 19-50 years
Sugars	14% 10.3g	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	20% 7.65g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	39.6% 0.51mg	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	46.3% 185μg	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	292% 262mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	16% 0.14mg	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	25% 2mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	27% 0.62mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	13.4% 494g	7.1% 263g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Vitamin A, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.5 times more Vitamin C, 3.1 times more Vitamin E and 11.8 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Broccoli have similar amounts of Vitamin B2 per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Balsam-pear , Pods have 1.2 times more Copper, 1.4 times more Magnesium, 1.8 times more Potassium, 3.4 times more Zinc and 1.9 times more Water than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Calcium, 1.4 times more Manganese, 7 times more Selenium and 3.1 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Broccoli have similar amounts of Iron 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, 2.1 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 4.6 times more Saturated Fat, more Omega 3 and 1.9 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.