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

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Balsam-pear , Leafy Tips: 1000g

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 Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	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	7.1% 6.9g	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	25.3% 33g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	NA	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	NA	38g per day for Men 19-50 years
Protein	59.3% 33.2g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	618% 8.03mg	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	320% 1280μg	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	978% 880mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	35.4% 354mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	223% 2mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	233% 5.36mg	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	75% 525mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	26.3% 972g	24% 893g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Chopped Frozen Broccoli have 4.7 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 1.6 times more Vitamin A, 3.1 times more Vitamin B1, 4.2 times more Vitamin B2, 2.3 times more Vitamin B3, 5.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 2 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw 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 Balsam-pear , Leafy Tips:

• 300 kcal of Raw Balsam-pear , Leafy Tips contain 2.4 times more Calcium, 5.5 times more Copper, 3.1 times more Iron, 6.1 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus and 4 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Balsam-pear , Leafy Tips contain similar levels of Selenium, Sodium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.7 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 5.4 times more Fat and 1.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.