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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	13% 17g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	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

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.58% 354g	10% 373g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 5.2 times more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 3 times more Vitamin B5, 4.3 times more Vitamin B6, 1.2 times more Vitamin B9, 2.7 times more Vitamin C, 5.6 times more Vitamin E and 21.2 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Broccoli has 5.2 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 12.5 times more Selenium and 5.5 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.8 times more Energy, more Omega 3, 1.5 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Raw Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Sugars per 14 oz.
• Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.