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

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips: 882g
• Broccoli Raab: 1364g

Boiled Balsam-pear , Leafy Tips have 1.5 times more energy per 100g than Broccoli Raab. It has low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	2.33% 0.4g	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	30% 39g	130g per day for Men 19-50 years
Sugars	12.7% 9.18g	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	44% 16.8g	97% 37g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	119% 1068μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.78mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	516% 6.7mg	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1199% 1439μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Broccoli Raab	Recommended Dietary Allowance
Calcium	37% 371mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	63.6% 0.57mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	197% 829mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	234% 5.4mg	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	142% 995mg	700mg per day for Men 19-50 years
Potassium	156% 5312mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	7.65% 115mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	21% 783g	34% 1262g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Balsam-pear , Leafy Tips have 1.4 times more Vitamin B2, 2.9 times more Vitamin B6 and 1.8 times more Vitamin C than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 1.7 times more Vitamin A, 1.7 times more Vitamin B1, 1.9 times more Vitamin B3, 8.3 times more Vitamin B5, 1.5 times more Vitamin B9, 1.7 times more Vitamin E and 2.1 times more Vitamin K than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Balsam-pear , Leafy Tips have 3.1 times more Copper, 2.8 times more Magnesium and 2 times more Potassium than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 4 times more Calcium, 3.2 times more Iron, 1.5 times more Phosphorus, 1.7 times more Selenium, 3.9 times more Sodium, 4 times more Zinc and 1.6 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Broccoli Raab contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Leafy Tips have 1.5 times more Carbohydrate and 1.8 times more Sugars than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 3.8 times more Fat, 4.5 times more Omega 3, 2.2 times more Fiber and 1.4 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.