Comparing Nutrients in 1 pound Boiled Balsam-pear , Leafy Tips VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Broccoli Raab	Recommended Dietary Allowance
Energy	5.3% 154kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	9.94% 13g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	29% 16.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	61% 549μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.45mg	59.7% 0.78mg	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	100% 399μg	94% 376μg	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	280% 252mg	102% 92mg	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	44% 6.58mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	617% 740μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Broccoli Raab	Recommended Dietary Allowance
Calcium	19% 191mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	21% 0.19mg	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	58% 4.63mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	78% 1.8mg	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	50% 349mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 402g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Balsam-pear , Leafy Tips vs Broccoli Raab:

• 1 pound of Boiled Balsam-pear , Leafy Tips has 2.2 times more Vitamin B2, 4.4 times more Vitamin B6 and 2.8 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 5.4 times more Vitamin B5 and 1.4 times more Vitamin K than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Broccoli Raab provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per one pound.
• 1 pound of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Balsam-pear , Leafy Tips vs Broccoli Raab:

• 1 pound of Boiled Balsam-pear , Leafy Tips has 4.8 times more Copper, 4.3 times more Magnesium, 1.4 times more Manganese and 3.1 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.6 times more Calcium, 2.1 times more Iron, 2.5 times more Sodium and 2.6 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Broccoli Raab contain similar levels of Phosphorus and Water per one pound.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Balsam-pear , Leafy Tips has 2.3 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.9 times more Omega 3 and 1.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Broccoli Raab offer comparable quantities of Protein per one pound.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.