Comparing Nutrients in 1 kilogram 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	11.7% 340kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	23.4% 17g	27% 19.5g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	52.6% 20g	38g per day for Men 19-50 years
Protein	50.4% 28g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	31.5% 0.41mg	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	158% 630μg	128% 510μg	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	991% 892mg	367% 330mg	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	52% 7.8mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	47% 470mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	36.7% 0.33mg	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	91% 7.3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	37.4% 0.86mg	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	94% 660mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	24% 893g	25.4% 940g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.