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

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• Boiled Broccoli: 857g

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

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Balsam-pear , Leafy Tips	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	NA	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	NA	74.4% 28.3g	38g per day for Men 19-50 years
Protein	95% 53g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	97% 870μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	132% 1.7mg	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	320% 1280μg	231% 926μg	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	978% 880mg	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Boiled Broccoli	Recommended Dietary Allowance
Calcium	84% 840mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	255% 20.4mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	72.3% 1.66mg	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	141% 990mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	24% 893g	20.7% 765g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have 1.3 times more Vitamin A, 3.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.3 times more Vitamin B3, 4.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.4 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Balsam-pear , Leafy Tips have 2.5 times more Calcium, 3.8 times more Copper, 3.6 times more Iron, 4.7 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Selenium, 3.2 times more Sodium and 1.3 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Broccoli have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Balsam-pear , Leafy Tips have 2 times more Fat and 2.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.