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

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Boiled Balsam-pear , Leafy Tips: 882g

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?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.62% 0.11g	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	45.3% 59g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	12.7% 9.18g	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	44% 16.8g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	191% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	55% 8.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	516% 6.7mg	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	194% 776μg	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	545% 491mg	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	85.3% 12.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	1199% 1439μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	35.4% 354mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	197% 1.77mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	197% 829mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	206% 4.73mg	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	97% 679mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	156% 5312mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	7.65% 115mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	26.3% 972g	21% 783g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Chopped Frozen Broccoli have 5.5 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 2 times more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 4.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Leafy Tips 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 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:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.2 times more Water than Boiled Balsam-pear , Leafy Tips.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 4.9 times more Copper, 1.4 times more Iron, 6 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 3.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Leafy Tips contain similar levels of Calcium, Selenium, Sodium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.7 times more Sugars and 1.9 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 1.3 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6 in 300 calories.