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

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Boiled Balsam-pear , Pods: 526g

Frozen Broccoli Spears have 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 - Frozen Broccoli Spears or Boiled Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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% 18.4g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	7% 5.07g	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	27.2% 10.3g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	22% 197μg	3.5% 31.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	81% 324μg	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	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	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	14% 141mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	13.8% 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	31% 2.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	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	29% 203mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	8.44% 312g	13.4% 494g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Frozen Broccoli Spears have 6.2 times more Vitamin A, 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 1.2 times more Vitamin B9, 1.4 times more Vitamin C, 6.3 times more Vitamin E and 13.8 times more Vitamin K than Boiled Balsam-pear , Pods.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 calories.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Boiled Balsam-pear , Pods:

• 100 calories of Frozen Broccoli Spears have 3 times more Calcium, 1.2 times more Iron, 2 times more Manganese, 6.2 times more Selenium and 1.9 times more Sodium than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Copper, 1.5 times more Magnesium, 1.9 times more Potassium, 3.5 times more Zinc and 1.6 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Pods contain similar levels of 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 Frozen Broccoli Spears have more Omega 3 and 2.4 times more Protein than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 3.2 times more Omega 6 and 2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 100 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3