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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1.82% 0.31g	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	13% 17g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	10.7% 7.74g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	12.5% 0.16mg	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	50.6% 202μg	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	146% 131mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	13% 131mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	14.6% 0.13mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	15% 0.34mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.73% 360g	10% 373g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Boiled Balsam-pear , Pods 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 , Pods:

• 14 ounces of Cooked Chopped Frozen Broccoli have 8.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.2 times more Vitamin C, 9.4 times more Vitamin E and 18.4 times more Vitamin K than Boiled Balsam-pear , Pods.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Pods 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 , Pods:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium, 1.6 times more Iron, 2.6 times more Manganese and 1.4 times more Phosphorus than Boiled Balsam-pear , Pods.
• While 14 oz of Boiled and Drained Balsam-pear , Pods contain 2.2 times more Potassium and 2.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods contain similar levels of Copper, Magnesium and Water per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Omega 3, 1.2 times more Carbohydrate, 1.5 times more Fiber and 3.7 times more Protein than Boiled Balsam-pear , Pods.
• While 14 oz of Boiled and Drained Balsam-pear , Pods contain 1.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• 14 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy and Omega 6 in 14 ounces.