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

Weight per 300 calories

• Boiled Broccoli: 857g
• Boiled Balsam-pear , Pods: 1579g

Boiled Broccoli has 1.8 times more energy per 100g than Boiled Balsam-pear , Pods. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Boiled Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	16.4% 12g	42.5% 30.8g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	83% 31.6g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	49.8% 0.65mg	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	231% 926μg	201% 805μg	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	618% 556mg	579% 521mg	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	83% 12.4mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	34.3% 343mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	59% 1.36mg	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	82% 574mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	111% 12mg	11mg per day for Men 19-50 years
Water	20.7% 765g	40% 1483g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 7 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 5.6 times more Vitamin E and 16 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.5 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 300 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Broccoli has 2.4 times more Calcium, 1.2 times more Manganese, 4.3 times more Selenium and 3.7 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.4 times more Magnesium, 2 times more Potassium, 3.2 times more Zinc and 1.9 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Copper, Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 1.2 times more Fat, more Omega 3 and 1.5 times more Protein than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 2.8 times more Omega 6 and 2.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.