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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	26% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	13% 17g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	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	20% 11g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	23% 206μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	22.2% 222mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	40% 3.2mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10% 373g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Boiled Balsam-pear , Pods with Salt:

• 14 ounces of Frozen Chopped Broccoli have 8.7 times more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.3 times more Vitamin B9, 1.7 times more Vitamin C, 8.7 times more Vitamin E and 16.9 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• Both Frozen Chopped Broccoli and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Boiled Balsam-pear , Pods with Salt:

• 14 ounces of Frozen Chopped Broccoli have 6.2 times more Calcium, 2.1 times more Iron, 3.4 times more Manganese, 1.4 times more Phosphorus and 14 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.5 times more Potassium, 10.1 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Balsam-pear , Pods with Salt contain similar levels of Copper, Magnesium and Water per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 1.5 times more Fiber and 3.3 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy in 14 ounces.