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

Weight per 300 calories

• Boiled Balsam-pear , Pods: 1579g
• Broccoli: 882g

Raw Broccoli has 1.8 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is low in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	83% 31.6g	60.4% 23g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Calcium	14.2% 142mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	6.3% 95mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	40% 1483g	21.3% 788g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Vitamin A, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.5 times more Vitamin C, 3.1 times more Vitamin E and 11.8 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Broccoli have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Balsam-pear , Pods have 1.2 times more Copper, 1.4 times more Magnesium, 1.8 times more Potassium, 3.4 times more Zinc and 1.9 times more Water than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Calcium, 1.4 times more Manganese, 7 times more Selenium and 3.1 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Broccoli have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Balsam-pear , Pods have 2.8 times more Omega 6, 2.1 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 4.6 times more Saturated Fat, more Omega 3 and 1.9 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.