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

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 2.1 times more energy per unit of mass than Raw Balsam-pear , Pods, which is low in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	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	50.2% 65.3g	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	130% 49.4g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	47% 424μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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 , Pods	Boiled Broccoli	Recommended Dietary Allowance
Calcium	33.5% 335mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	95% 7.6mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	78% 547mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	45% 1659g	20.7% 765g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods 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 , Pods vs Boiled Broccoli:

• Raw Balsam-pear , Pods have 1.3 times more Iron, 1.7 times more Magnesium, 2.1 times more Potassium, 3.7 times more Zinc and 2.2 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.9 times more Selenium and 4 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Calcium, Copper, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Balsam-pear , Pods have 1.7 times more Fiber than Boiled and Drained Broccoli.
• Both Raw Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.