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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	15% 19.6g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	12.2% 8.85g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	24% 9.07g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	66% 594μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	14.3% 0.19mg	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	94% 376μg	58% 231μg	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	102% 92mg	166% 150mg	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	49% 7.35mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	49% 490mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	16.6% 0.15mg	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	121% 9.7mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	17% 0.39mg	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	47.3% 331mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.5% 426g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Broccoli Raab has 21.8 times more Vitamin A, 3.2 times more Vitamin B1, 2.4 times more Vitamin B2, 4.4 times more Vitamin B3, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 1.6 times more Vitamin B9, 11.6 times more Vitamin E and 46.7 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 1 lb of Boiled and Drained Balsam-pear , Pods contains 1.6 times more Vitamin C than Raw Broccoli Raab.
• 1 pound of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Raw Broccoli Raab as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 12 times more Calcium, 1.3 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 4.6 times more Manganese, 2 times more Phosphorus and 5.5 times more Sodium than Boiled Balsam-pear , Pods.
• While 1 lb of Boiled and Drained Balsam-pear , Pods contains 1.6 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Balsam-pear , Pods contain similar levels of Zinc and Water per one pound.
• 1 pound of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has more Omega 3, 1.4 times more Fiber and 3.8 times more Protein than Boiled Balsam-pear , Pods.
• While 1 lb of Boiled and Drained Balsam-pear , Pods contains 1.5 times more Carbohydrate and 5.1 times more Sugars than Raw Broccoli Raab.
• 1 pound of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy and Omega 6 in one pound.