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

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• 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 - Balsam-pear , Leafy Tips or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	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	7.1% 6.9g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	NA	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	25.3% 33g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	81.7% 31g	38g per day for Men 19-50 years
Protein	95% 53g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	97% 870μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	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	320% 1280μg	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	978% 880mg	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	NA	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	84% 840mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	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	255% 20.4mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	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	141% 990mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 893g	25.3% 937g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Balsam-pear , Leafy Tips have 1.5 times more Vitamin A, 2.4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 4.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.2 times more Vitamin C than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 4 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw 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 Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 300 calories of Balsam-pear , Leafy Tips have 2 times more Calcium, 5.4 times more Copper, 2.7 times more Iron, 5.1 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2.4 times more Potassium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.2 times more Selenium and 1.6 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Frozen Broccoli Spears contain similar levels of Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Leafy Tips have 2 times more Fat and 1.7 times more Protein than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.7 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.