Comparing Nutrients in 1 pound 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	5.3% 154kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	15% 19.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	23% 12.8g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	21.3% 213mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	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	17% 1.86mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 405g	11.5% 426g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.