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

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Cooked Broccoli Raab: 400g

Cooked Broccoli Raab has 1.5 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very low in comparison to other foods. Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 100 calories - Balsam-pear , Pods or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Balsam-pear , Pods	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.14% 2.08g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	50.3% 0.8g	1.6g per day for Men 19-50 years
Omega 6	NA	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	NA	3.42% 2.48g	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	1.32% 0.96g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	43.3% 16.5g	29.5% 11g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	101% 908μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	67.7% 0.88mg	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	106% 424μg	71% 284μg	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	549% 494mg	164% 148mg	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	67.5% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	853% 1024μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	11% 112mg	47% 472mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	33.3% 0.3mg	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	31.6% 2.53mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	66% 1.52mg	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	26% 182mg	47% 328mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	40.4% 1372mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	9.45% 5.2μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	15% 553g	9.9% 366g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Cooked Broccoli Raab Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Balsam-pear , Pods or Cooked Broccoli Raab?

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

• 100 calories of Balsam-pear , Pods have 1.5 times more Vitamin B9 and 3.3 times more Vitamin C than Cooked Broccoli Raab.
• While 100 kcal of Cooked Broccoli Raab contain 6.4 times more Vitamin A, 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Balsam-pear , Pods have 1.3 times more Potassium, 2.2 times more Zinc and 1.5 times more Water than Cooked Broccoli Raab.
• While 100 kcal of Cooked Broccoli Raab contain 4.2 times more Calcium, 1.5 times more Copper, 2 times more Iron, 2.9 times more Manganese, 1.8 times more Phosphorus, 4.4 times more Selenium and 7.6 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Broccoli Raab contain similar levels of Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Pods have 1.7 times more Carbohydrate and 1.5 times more Fiber than Cooked Broccoli Raab.
• While 100 kcal of Cooked Broccoli Raab contain 2.1 times more Fat and 2.6 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Broccoli Raab offer comparable quantities of Energy per 100 calories.