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

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Balsam-pear , Pods: 1765g

Frozen Broccoli Spears have 1.7 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 - Frozen Broccoli Spears or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Frozen Broccoli Spears	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	3.1% 3g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	81.7% 31g	130% 49.4g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	42.4% 424mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	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	93% 7.45mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	128% 14mg	11mg per day for Men 19-50 years
Water	25.3% 937g	45% 1659g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Broccoli Spears have 1.4 times more Vitamin A, 1.7 times more Vitamin B2 and 2.4 times more Vitamin B6 than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Balsam-pear , Pods provide similar amounts of Vitamin B1 per 300 calories.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Balsam-pear , Pods:

• 300 calories of Frozen Broccoli Spears have 1.3 times more Calcium, 1.7 times more Manganese, 5.6 times more Selenium and 2 times more Sodium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.6 times more Copper, 1.8 times more Magnesium, 2 times more Potassium, 4 times more Zinc and 1.8 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Balsam-pear , Pods contain similar levels of Iron and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 1.8 times more Protein than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.6 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 300 calories.