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

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Broccoli: 882g

Raw Broccoli has 2 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Broccoli	27%	8%	65%

Macro Nutrients

	Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	NA	3.14% 1g	32g per day for Men 19-50 years
Omega 3	NA	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	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	50.2% 65.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	60.4% 23g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Vitamin A	47% 424μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Calcium	33.5% 335mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	95% 7.6mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	78% 547mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	45% 1659g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 1.5 times more Vitamin A, 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw 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 Balsam-pear , Pods vs Broccoli:

• Raw Balsam-pear , Pods have 1.4 times more Copper, 1.6 times more Magnesium, 1.9 times more Potassium, 3.9 times more Zinc and 2.1 times more Water than Raw Broccoli.
• While Raw Broccoli contains 6.3 times more Selenium and 3.3 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Broccoli have similar amounts of Calcium, Iron, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Balsam-pear , Pods have 2.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Protein than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Balsam-pear , Pods as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.