Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Boiled Balsam-pear , Leafy Tips with Salt: 938g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	NA	32g per day for Men 19-50 years
Omega 3	81% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	21% 15.2g	13.4% 9.75g	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	81.7% 31g	47% 18g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	126% 1134μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	548% 7.13mg	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	243% 972μg	206% 825μg	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	785% 707mg	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	93% 14mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	42.4% 424mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	209% 1.9mg	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	93% 7.45mg	120% 9.56mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	210% 881mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	218% 5.03mg	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	87% 610mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	166% 5644mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	15.3% 8.44μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	156% 2334mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	25.3% 937g	22.5% 831g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Boiled Balsam-pear , Leafy Tips With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Boiled Balsam-pear , Leafy Tips with Salt:

• 300 calories of Frozen Broccoli Spears have 4.5 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.9 times more Vitamin A, 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.5 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B9 and Vitamin E per 300 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Boiled Balsam-pear , Leafy Tips with Salt:

• 300 calories of Frozen Broccoli Spears have 2.3 times more Selenium and 1.3 times more Zinc than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 5.1 times more Copper, 1.3 times more Iron, 5.3 times more Magnesium, 1.9 times more Manganese, 2.2 times more Potassium and 13.3 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Calcium, Phosphorus and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 1.6 times more Sugars and 1.7 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.