Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Boiled Balsam-pear , Leafy Tips with Salt: 938g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Boiled Balsam-pear , Leafy Tips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	28% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	13.4% 9.75g	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	84.6% 32g	47% 18g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	126% 1134μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	548% 7.13mg	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	150% 600μg	206% 825μg	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	477% 430mg	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	94% 14mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	35.4% 354mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	209% 1.9mg	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	81.7% 6.54mg	120% 9.56mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	210% 881mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	218% 5.03mg	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	75% 525mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	166% 5644mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	15.3% 8.44μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	156% 2334mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	26.3% 972g	22.5% 831g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled Balsam-pear , Leafy Tips With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Boiled Balsam-pear , Leafy Tips with Salt?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Boiled Balsam-pear , Leafy Tips with Salt:

• 300 calories of Cooked Chopped Frozen Broccoli have 5.2 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2.1 times more Vitamin A, 2.3 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 5.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.6 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin C and Vitamin E per 300 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Boiled Balsam-pear , Leafy Tips with Salt:

• 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 5.2 times more Copper, 1.5 times more Iron, 6.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 3.7 times more Potassium and 19.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Calcium, Selenium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.6 times more Sugars and 1.8 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.