Comparing Nutrients in 1 pound Balsam-pear , Pods VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.66% 77kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	33.4% 12.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	12% 109μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	61% 0.79mg	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	81.6% 327μg	107% 426μg	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	423% 381mg	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.6% 86mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	18% 0.16mg	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	24.4% 1.95mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	50.5% 1.16mg	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	20% 141mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Balsam-pear , Pods vs Frozen Broccoli Spears:

• Raw Balsam-pear , Pods have 1.2 times more Vitamin C than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Frozen Broccoli Spears have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw Balsam-pear , Pods as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Balsam-pear , Pods vs Frozen Broccoli Spears:

• Raw Balsam-pear , Pods have 2.4 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.2 times more Calcium, 1.7 times more Iron, 2.9 times more Manganese, 1.9 times more Phosphorus, 9.5 times more Selenium and 3.4 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Frozen Broccoli Spears have similar amounts of Copper, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Broccoli Spears contain 1.7 times more Energy, 1.4 times more Carbohydrate and 3.1 times more Protein than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Frozen Broccoli Spears have similar amounts of Fiber per 1 lb.
• Both Raw Balsam-pear , Pods as well as Frozen Broccoli Spears have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.