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

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Boiled Spears Frozen Broccoli: 1071g

Boiled and Drained Spears Frozen Broccoli have 1.6 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very low in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Balsam-pear , Pods	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	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	50.2% 65.3g	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	84.6% 32g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	47% 424μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	318% 1271μg	80.4% 321μg	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	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	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	33.5% 335mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	51% 0.46mg	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	95% 7.6mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	151% 3.5mg	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	84% 589mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	45% 1659g	26.3% 972g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Balsam-pear , Pods have 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 4 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Vitamin A and 1.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Balsam-pear , Pods have 1.3 times more Copper, 1.4 times more Magnesium, 2.7 times more Potassium, 4.4 times more Zinc and 1.7 times more Water than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Calcium, 2.2 times more Manganese, 5.8 times more Selenium and 2.9 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Spears Frozen Broccoli contain similar levels of Iron and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Pods have 1.5 times more Fiber than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.9 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.