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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Broccoli Raab	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3% 87.3kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 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	8.7% 11.3g	10% 13g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	43% 429mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	106% 8.5mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.57% 354g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Broccoli Raab have 1.5 times more Vitamin A and 5.1 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 2.8 times more Vitamin B2, 4.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.4 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab 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 Broccoli Raab vs Balsam-pear , Leafy Tips:

• 14 ounces of Broccoli Raab have 1.3 times more Calcium, 3 times more Sodium and 2.6 times more Zinc than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 4.8 times more Copper, 3.9 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus and 3.1 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Balsam-pear , Leafy Tips contain similar levels of Iron and Water per 14 ounces.
• Both Raw Broccoli Raab as well as Raw Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Balsam-pear , Leafy Tips contain 1.7 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Balsam-pear , Leafy Tips offer comparable quantities of Carbohydrate per 14 ounces.
• Both Raw Broccoli Raab as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in 14 ounces.