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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	8.97% 260kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	14.3% 10.4g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	50% 19g	38g per day for Men 19-50 years
Protein	50% 28g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	585% 7.6mg	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	168% 670μg	220% 880μg	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	627% 564mg	618% 556mg	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	81.3% 12mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	56% 560mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	223% 2mg	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	101% 8.1mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	233% 5.36mg	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	71.4% 500mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24% 887g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 4.7 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 2.3 times more Vitamin A, 2.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 5.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin C and Vitamin E per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Calcium, 3.1 times more Selenium, 1.8 times more Sodium and 1.6 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 5.3 times more Copper, 1.3 times more Iron, 5.2 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus and 2.8 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Omega 3, 1.3 times more Sugars and 1.6 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 1.3 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.