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

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Boiled Balsam-pear , Pods: 1579g

Cooked Chopped Frozen Broccoli has 1.5 times more energy per 100g than Boiled Balsam-pear , Pods. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	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	44% 57.3g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	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	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	83% 31.6g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	150% 600μg	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	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	35.4% 354mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	58% 0.52mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	75% 525mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	111% 12mg	11mg per day for Men 19-50 years
Water	26.3% 972g	40% 1483g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Chopped Frozen Broccoli have 5.8 times more Vitamin A, 2.2 times more Vitamin B6, 6.4 times more Vitamin E and 12.5 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 300 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Pods 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 , Pods:

• 300 calories of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium, 1.8 times more Manganese, 2.4 times more Selenium and 1.2 times more Sodium than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Copper, 1.8 times more Magnesium, 3.3 times more Potassium, 4.1 times more Zinc and 1.5 times more Water than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods contain similar levels of Iron and Phosphorus per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have more Omega 3 and 2.5 times more Protein than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 8.8 times more Omega 6 and 2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 300 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3