Comparing Nutrients in 300 calories Balsam-pear , Pods VS Brussels Sprouts

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Brussels Sprouts: 698g

Raw Brussels Sprouts have 2.5 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.

Discover which food has more nutrients per 300 calories - Balsam-pear , Pods or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	NA	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1.85% 0.31g	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	48% 62.4g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	8.95% 6.5g	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	% 5.65g	g per day for Men 19-50 years
Sucrose	NA	% 3.2g	g per day for Men 19-50 years
Fiber	130% 49.4g	69.8% 26.5g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	47% 424μg	29.5% 265μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	48.3% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	118% 1.53mg	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	106% 426μg	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	659% 593mg	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	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1029% 1235μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Calcium	33.5% 335mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	54.3% 0.49mg	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	122% 9.77mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	38.2% 160mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	102% 2.35mg	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	68.8% 481mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	80% 2714mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	20.3% 11μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	45% 1659g	16.2% 600g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Brussels Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Balsam-pear , Pods or Brussels Sprouts?

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

• 300 calories of Balsam-pear , Pods have 1.6 times more Vitamin A, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B9 and 2.5 times more Vitamin C than Brussels Sprouts.
• While 300 kcal of Raw Brussels Sprouts contain 1.4 times more Vitamin B1 and 2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Balsam-pear , Pods as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Balsam-pear , Pods vs Brussels Sprouts:

• 300 calories of Balsam-pear , Pods have 1.2 times more Copper, 1.9 times more Magnesium, 1.9 times more Potassium, 4.8 times more Zinc and 2.8 times more Water than Brussels Sprouts.
• While 300 kcal of Raw Brussels Sprouts contain 1.3 times more Iron, 1.5 times more Manganese, 3.2 times more Selenium and 2 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts contain similar levels of Calcium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Pods have 1.9 times more Fiber than Brussels Sprouts.
• While 300 kcal of Raw Brussels Sprouts contain 1.3 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts offer comparable quantities of Energy and Carbohydrate per 300 calories.