Comparing Nutrients in 300 calories Boiled Balsam-pear , Pods VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Boiled Balsam-pear , Pods: 1579g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Chopped Frozen Broccoli has 1.5 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is very low in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Balsam-pear , Pods	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.2g	44% 57.3g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	21.7% 15.8g	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	83% 31.6g	84.6% 32g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	107% 1.4mg	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	201% 805μg	150% 600μg	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	579% 521mg	477% 430mg	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	14.7% 2.2mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14.2% 142mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	40.5% 0.36mg	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	75% 6mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	104% 2.4mg	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	81.2% 568mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	6.3% 95mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	40% 1483g	26.3% 972g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Pods vs Cooked Chopped Frozen Broccoli:

• 300 calories of Boiled Balsam-pear , Pods have 1.4 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.2 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 5.8 times more Vitamin A, 2.2 times more Vitamin B6, 6.4 times more Vitamin E and 12.5 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 300 calories.
• Both Boiled and Drained Balsam-pear , Pods as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Pods vs Cooked Chopped Frozen Broccoli:

• 300 calories of Boiled Balsam-pear , Pods have 1.4 times more Copper, 1.8 times more Magnesium, 3.3 times more Potassium, 4.1 times more Zinc and 1.5 times more Water than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 2.5 times more Calcium, 1.8 times more Manganese and 2.4 times more Selenium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Phosphorus and Sodium per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Pods have 8.8 times more Omega 6 and 2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain more Omega 3 and 2.5 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6