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

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Boiled Balsam-pear , Pods with Salt: 1579g

Frozen Chopped Broccoli has 1.4 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	NA	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	83% 31.6g	38g per day for Men 19-50 years
Protein	58% 32.4g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	193% 773μg	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	723% 651mg	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	780% 936μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	64.6% 646mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	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	117% 9.35mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	82.4% 577mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	255% 3821mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	111% 12mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	40% 1483g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Chopped Broccoli have 6.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 2.3 times more Vitamin B6, 1.2 times more Vitamin C, 6.4 times more Vitamin E and 12.3 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Chopped Broccoli have 4.5 times more Calcium, 1.6 times more Iron, 2.5 times more Manganese and 10.2 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.1 times more Potassium, 13.8 times more Sodium, 2.2 times more Zinc and 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Balsam-pear , Pods with Salt contain similar levels of Copper, Magnesium and Phosphorus per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 2.4 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.