Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Boiled Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	5.7% 4.13g	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	31.3% 12g	20% 7.54g	38g per day for Men 19-50 years
Protein	22% 12.3g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	53.4% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	232% 3mg	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	55.6% 222μg	87.3% 349μg	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	177% 159mg	245% 221mg	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	35% 5.24mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	13% 131mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	88.6% 0.8mg	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	30.3% 2.42mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	92% 2.13mg	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	27.8% 194mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	70.3% 2389mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Balsam-pear , Leafy Tips per 14 oz

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

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

• 14 ounces of Cooked Chopped Frozen Broccoli have 4.6 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips.
• While 14 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 2.4 times more Vitamin A, 2.7 times more Vitamin B1, 3.5 times more Vitamin B2, 2.2 times more Vitamin B3, 5.8 times more Vitamin B6, 1.6 times more Vitamin B9, 1.4 times more Vitamin C and 1.9 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 1.3 times more Calcium, 5.9 times more Copper, 1.7 times more Iron, 7.2 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus and 4.2 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Leafy Tips contain similar levels of Zinc and Water per 14 ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Sugars and 1.6 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• While 14 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 1.5 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Energy and Omega 6 in 14 ounces.