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

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Balsam-pear , Pods: 588g

Frozen Broccoli Spears have 1.7 times more energy per 100g than Balsam-pear , Pods. It has very low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Frozen Broccoli Spears	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	1.03% 1g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	7% 5.07g	NA	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	22% 197μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	19.5% 0.25mg	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	106% 424μg	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	549% 494mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	14% 141mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	22.2% 0.2mg	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	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	22.8% 0.52mg	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	29% 203mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	8.44% 312g	15% 553g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Frozen Broccoli Spears have 1.4 times more Vitamin A, 1.7 times more Vitamin B2 and 2.4 times more Vitamin B6 than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Balsam-pear , Pods provide similar amounts of Vitamin B1 per 100 calories.
• Both Frozen Broccoli Spears as well as Raw 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 Balsam-pear , Pods:

• 100 calories of Frozen Broccoli Spears have 1.3 times more Calcium, 1.7 times more Manganese, 5.6 times more Selenium and 2 times more Sodium than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.6 times more Copper, 1.8 times more Magnesium, 2 times more Potassium, 4 times more Zinc and 1.8 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Balsam-pear , Pods contain similar levels of Iron and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 1.8 times more Protein than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.6 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 100 calories.