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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	NA	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	10% 13g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	245% 3.2mg	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	127% 508μg	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	388% 349mg	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	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

	Cooked Chopped Frozen Broccoli	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	13% 131mg	33.3% 333mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	80.3% 337mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	71% 2413mg	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	2.9% 43.7mg	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	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS 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 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 Balsam-pear , Leafy Tips:

• 14 ounces of Cooked Chopped Frozen Broccoli have 4.3 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 1.7 times more Vitamin A, 3.3 times more Vitamin B1, 4.5 times more Vitamin B2, 2.4 times more Vitamin B3, 6.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• 14 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Raw 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 Balsam-pear , Leafy Tips:

• 14 oz of Raw Balsam-pear , Leafy Tips contain 2.5 times more Calcium, 5.9 times more Copper, 3.3 times more Iron, 6.5 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus and 4.3 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Balsam-pear , Leafy Tips contain similar levels of Zinc and Water per 14 ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw 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 1.6 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in 14 ounces.