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

Weight per 300 calories

• Boiled Balsam-pear , Pods: 1579g
• Frozen Broccoli Spears: 1035g

Frozen Broccoli Spears have 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 Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	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	52.5% 68.2g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	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	83% 31.6g	81.7% 31g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	201% 805μg	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	579% 521mg	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	14.7% 2.2mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14.2% 142mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	75% 6mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	81.2% 568mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	6.3% 95mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	40% 1483g	25.3% 937g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Balsam-pear , Pods have 1.2 times more Vitamin B5 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 6.2 times more Vitamin A, 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 1.4 times more Vitamin C, 6.3 times more Vitamin E and 13.8 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 calories.
• Both Boiled and Drained Balsam-pear , Pods 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 , Pods vs Frozen Broccoli Spears:

• 300 calories of Boiled Balsam-pear , Pods have 1.4 times more Copper, 1.5 times more Magnesium, 1.9 times more Potassium, 3.5 times more Zinc and 1.6 times more Water than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 3 times more Calcium, 2 times more Manganese, 6.2 times more Selenium and 1.9 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Frozen Broccoli Spears contain similar levels of Iron and Phosphorus 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 3.2 times more Omega 6, 1.2 times more Carbohydrate and 2 times more Sugars than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain more Omega 3 and 2.4 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Frozen Broccoli Spears offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6