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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Broccoli	27%	8%	65%

Macro Nutrients

	Balsam-pear , Leafy Tips	Broccoli	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	NA	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	27% 10.3g	38g per day for Men 19-50 years
Protein	37.6% 21g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Broccoli	Recommended Dietary Allowance
Vitamin A	38.4% 345μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	53.4% 0.69mg	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	127% 508μg	62.5% 250μg	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	388% 349mg	393% 354mg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Broccoli	Recommended Dietary Allowance
Calcium	33.3% 333mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	21.6% 0.19mg	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	101% 8.1mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	36.2% 0.83mg	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	56% 393mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	71% 2413mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have 2.8 times more Vitamin A, 2.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 4.6 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 9.1 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Broccoli have similar amounts of Vitamin C per 14 oz.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Balsam-pear , Leafy Tips have 1.8 times more Calcium, 4.1 times more Copper, 2.8 times more Iron, 4 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Selenium, 3 times more Sodium and 1.4 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Balsam-pear , Leafy Tips have 1.9 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Broccoli have similar amounts of Energy per 14 oz.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.