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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Broccoli Spears	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.97% 115kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	31% 0.5g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	21.7% 12g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	25% 226μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	16.3% 163mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	35.7% 2.86mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.57% 354g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Balsam-pear , Leafy Tips:

• 14 ounces of Frozen Broccoli Spears have 3.8 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 1.5 times more Vitamin A, 2.5 times more Vitamin B1, 3.2 times more Vitamin B2, 2.4 times more Vitamin B3, 4.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen Broccoli Spears.
• 14 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Balsam-pear , Leafy Tips:

• 14 ounces of Frozen Broccoli Spears have 2.1 times more Selenium than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 2 times more Calcium, 5.6 times more Copper, 2.8 times more Iron, 5.3 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus and 2.4 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Balsam-pear , Leafy Tips contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears 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 Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in 14 ounces.