Comparing Nutrients in 1 kilogram Balsam-pear , Pods VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.86% 170kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	73.7% 28g	87% 33g	38g per day for Men 19-50 years
Protein	18% 10g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	154% 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	180% 720μg	270% 1080μg	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	933% 840mg	721% 649mg	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	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Calcium	19% 190mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	53.8% 4.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	84.3% 1.94mg	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	44.3% 310mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25.4% 940g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Balsam-pear , Pods vs Boiled Broccoli:

• Raw Balsam-pear , Pods have 1.3 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Vitamin A, 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Balsam-pear , Pods vs Boiled Broccoli:

• Raw Balsam-pear , Pods have 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 2.2 times more Manganese, 2.2 times more Phosphorus, 8 times more Selenium and 8.2 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli contains 2.1 times more Energy, 1.9 times more Carbohydrate and 2.4 times more Protein than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.