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

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Boiled Balsam-pear , Pods: 1579g

Frozen Broccoli Spears have 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 - Frozen Broccoli Spears or Boiled Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	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	42.6% 55.3g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	81.7% 31g	83% 31.6g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	243% 972μg	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	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	42.4% 424mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	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	93% 7.45mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	111% 12mg	11mg per day for Men 19-50 years
Water	25.3% 937g	40% 1483g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Broccoli Spears have 6.2 times more Vitamin A, 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 1.2 times more Vitamin B9, 1.4 times more Vitamin C, 6.3 times more Vitamin E and 13.8 times more Vitamin K than Boiled Balsam-pear , Pods.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 300 calories.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Boiled Balsam-pear , Pods:

• 300 calories of Frozen Broccoli Spears have 3 times more Calcium, 1.2 times more Iron, 2 times more Manganese, 6.2 times more Selenium and 1.9 times more Sodium than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Copper, 1.5 times more Magnesium, 1.9 times more Potassium, 3.5 times more Zinc and 1.6 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Pods contain similar levels of 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 Frozen Broccoli Spears have more Omega 3 and 2.4 times more Protein than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 3.2 times more Omega 6 and 2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 300 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3