Comparing Nutrients in 1 kilogram Boiled Balsam-pear , Leafy Tips VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	11.7% 340kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	41% 53.5g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	20.3% 14.7g	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	50% 19g	79% 30g	38g per day for Men 19-50 years
Protein	64.3% 36g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	134% 1210μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	135% 1.75mg	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	220% 880μg	235% 940μg	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	618% 556mg	759% 683mg	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	97% 14.5mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	42% 420mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	40% 0.36mg	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	128% 10mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	111% 2.56mg	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	110% 770mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24% 887g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Balsam-pear , Leafy Tips versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has 2.1 times more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 4.3 times more Vitamin B6 and 1.6 times more Vitamin K than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 4 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Broccoli Spears provide similar amounts of Vitamin B9, Vitamin C and Vitamin E per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has 5.6 times more Copper, 1.4 times more Iron, 5.9 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Potassium than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.1 times more Selenium than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Broccoli Spears contain similar levels of Calcium, Zinc and Water per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has 1.2 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.9 times more Omega 3, 1.4 times more Sugars and 1.6 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Broccoli Spears offer comparable quantities of Protein per one kilogram.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.