Comparing Nutrients in 14 ounces Balsam-pear , Pods VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	NA	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	29.2% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	71.4% 286μg	93% 373μg	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	370% 333mg	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	16% 0.14mg	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	21.3% 1.7mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	44% 1mg	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	17.6% 123mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	10% 373g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Balsam-pear , Pods versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Balsam-pear , Pods vs Frozen Broccoli Spears:

• 14 ounces of Balsam-pear , Pods have 1.2 times more Vitamin C than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• Both Raw Balsam-pear , Pods as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Balsam-pear , Pods vs Frozen Broccoli Spears:

• 14 ounces of Balsam-pear , Pods have 2.4 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.2 times more Calcium, 1.7 times more Iron, 2.9 times more Manganese, 1.9 times more Phosphorus and 9.5 times more Selenium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Frozen Broccoli Spears contain similar levels of Copper, Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Broccoli Spears contain 1.4 times more Carbohydrate and 3.1 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Frozen Broccoli Spears offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Balsam-pear , Pods as well as Frozen Broccoli Spears provide inadequate amounts of Energy in 14 ounces.