Comparing Nutrients in 14 ounces Boiled Balsam-pear , Leafy Tips VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Broccoli Raab	Recommended Dietary Allowance
Energy	4.65% 135kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	20% 7.54g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	53.4% 480μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.6% 0.58mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	52.2% 0.68mg	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	87.3% 349μg	82.4% 329μg	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	245% 221mg	89% 80mg	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	38.4% 5.75mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	539% 647μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Broccoli Raab	Recommended Dietary Allowance
Calcium	16.7% 167mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	18.5% 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	50.6% 4.05mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	68% 1.57mg	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	43.7% 306mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	70.3% 2389mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.5% 352g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Balsam-pear , Leafy Tips versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Leafy Tips vs Broccoli Raab:

• 14 ounces of Boiled Balsam-pear , Leafy Tips have 2.2 times more Vitamin B2, 4.4 times more Vitamin B6 and 2.8 times more Vitamin C than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 5.4 times more Vitamin B5 and 1.4 times more Vitamin K than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Broccoli Raab provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Balsam-pear , Leafy Tips vs Broccoli Raab:

• 14 ounces of Boiled Balsam-pear , Leafy Tips have 4.8 times more Copper, 4.3 times more Magnesium, 1.4 times more Manganese and 3.1 times more Potassium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2.6 times more Calcium, 2.1 times more Iron, 2.5 times more Sodium and 2.6 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Broccoli Raab contain similar levels of Phosphorus and Water per 14 ounces.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Balsam-pear , Leafy Tips have 2.3 times more Carbohydrate than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2.9 times more Omega 3 and 1.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Broccoli Raab offer comparable quantities of Protein per 14 ounces.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 14 ounces.