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

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Balsam-pear , Pods: 1765g

Cooked Chopped Frozen Broccoli has 1.6 times more energy per 100g than Balsam-pear , Pods. It has very low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	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	3.1% 3g	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	50.2% 65.3g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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 , Pods	Recommended Dietary Allowance
Calcium	35.4% 354mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	66.7% 0.6mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	68.3% 1.57mg	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	78% 547mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	128% 14mg	11mg per day for Men 19-50 years
Water	26.3% 972g	45% 1659g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Vitamin A, 1.2 times more Vitamin B2 and 1.8 times more Vitamin B6 than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Balsam-pear , Pods provide similar amounts of Vitamin B1 per 300 calories.
• Both Boiled Chopped Frozen Broccoli as well as Raw 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 Balsam-pear , Pods:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.5 times more Manganese, 2.1 times more Selenium and 1.3 times more Sodium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.6 times more Copper, 2.2 times more Magnesium, 3.4 times more Potassium, 4.7 times more Zinc and 1.7 times more Water than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Balsam-pear , Pods contain similar levels of Calcium, Iron and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.9 times more Protein than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 300 calories.