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

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Boiled Balsam-pear , Leafy Tips with Salt: 313g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.64% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	27% 0.43g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	15% 19.3g	130g per day for Men 19-50 years
Sugars	7% 5.07g	4.5% 3.25g	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	27.2% 10.3g	15.6% 5.94g	38g per day for Men 19-50 years
Protein	19% 10.6g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	22% 197μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	3.75% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	183% 2.38mg	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	81% 324μg	68.8% 275μg	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	262% 236mg	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% 4.66mg	30.2% 4.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	425% 510μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	69.8% 0.63mg	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% 2.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	73% 1.68mg	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	29% 203mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	55.3% 1881mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	52% 778mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	8.44% 312g	7.5% 277g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Frozen Broccoli Spears have 4.5 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled Balsam-pear , Leafy Tips with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.9 times more Vitamin A, 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.5 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B9 and Vitamin E per 100 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Frozen Broccoli Spears have 2.3 times more Selenium and 1.3 times more Zinc than Boiled Balsam-pear , Leafy Tips with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 5.1 times more Copper, 1.3 times more Iron, 5.3 times more Magnesium, 1.9 times more Manganese, 2.2 times more Potassium and 13.3 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Calcium, Phosphorus and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 1.6 times more Sugars and 1.7 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.