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

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Boiled Balsam-pear , Pods: 526g

Cooked Chopped Frozen Broccoli has 1.5 times more energy per 100g than Boiled Balsam-pear , Pods. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	14% 10.3g	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	28% 10.7g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	19.8% 11g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	3.5% 31.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	16.6% 0.22mg	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	50% 200μg	67% 268μg	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	159% 143mg	193% 174mg	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	31.4% 4.7mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	19.3% 0.17mg	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	27.2% 2.18mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	19.7% 0.45mg	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	25% 175mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	8.76% 324g	13.4% 494g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled Balsam-pear , Pods Nutrients Per 100 Kcal

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

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

• 100 calories of Cooked Chopped Frozen Broccoli have 5.8 times more Vitamin A, 2.2 times more Vitamin B6, 6.4 times more Vitamin E and 12.5 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 100 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium, 1.8 times more Manganese, 2.4 times more Selenium and 1.2 times more Sodium than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Copper, 1.8 times more Magnesium, 3.3 times more Potassium, 4.1 times more Zinc and 1.5 times more Water than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods contain similar levels of Iron and Phosphorus per 100 calories.
• 100 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Broccoli have more Omega 3 and 2.5 times more Protein than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 8.8 times more Omega 6 and 2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 100 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3