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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Broccoli Raab	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3% 87.3kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.7% 0.67g	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	11.3% 14.7g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	13% 0.17mg	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	71.4% 286μg	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	370% 333mg	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 , Pods	Recommended Dietary Allowance
Calcium	43% 429mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	15% 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	106% 8.5mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	15.4% 0.35mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	9.93% 367g	10% 373g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Balsam-pear , Pods:

• 14 ounces of Broccoli Raab have 5.5 times more Vitamin A, 4.1 times more Vitamin B1, 3.2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 4 times more Vitamin B6 than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain 4.2 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Balsam-pear , Pods provide similar amounts of Vitamin B9 per 14 ounces.
• Both Raw Broccoli Raab as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Balsam-pear , Pods:

• 14 ounces of Broccoli Raab have 5.7 times more Calcium, 1.2 times more Copper, 5 times more Iron, 1.3 times more Magnesium, 4.4 times more Manganese, 2.4 times more Phosphorus and 6.6 times more Sodium than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain 1.5 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Balsam-pear , Pods contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Balsam-pear , Pods lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 3.2 times more Protein than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain 1.3 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Balsam-pear , Pods offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in 14 ounces.