Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips VS Frozen Broccoli Spears

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips: 882g
• Frozen Broccoli Spears: 1035g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.18g	21% 15.2g	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	44% 16.8g	81.7% 31g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	119% 1068μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.78mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	516% 6.7mg	139% 1.8mg	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	194% 776μg	243% 972μg	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	545% 491mg	785% 707mg	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	85.3% 12.8mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1199% 1439μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	37% 371mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	41.4% 0.37mg	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	113% 9mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	197% 829mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	115% 2.65mg	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	97% 679mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	156% 5312mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	7.65% 115mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21% 783g	25.3% 937g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 300 calories of Boiled Balsam-pear , Leafy Tips have 1.8 times more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 4.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Broccoli Spears provide similar amounts of Vitamin E per 300 calories.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 300 calories of Boiled Balsam-pear , Leafy Tips have 4.8 times more Copper, 1.2 times more Iron, 5 times more Magnesium, 1.8 times more Manganese and 2.1 times more Potassium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.5 times more Selenium, 1.5 times more Sodium and 1.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Broccoli Spears contain similar levels of Calcium, Phosphorus and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Broccoli Spears contain 2.3 times more Omega 3, 1.7 times more Sugars and 1.9 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.