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

Weight per 300 calories

• Broccoli Raab: 1364g
• Boiled Balsam-pear , Pods: 1579g

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

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	30% 39g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	83% 31.6g	38g per day for Men 19-50 years
Protein	77% 43.2g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	198% 1786μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	147% 1473mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	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	365% 29mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	111% 12mg	11mg per day for Men 19-50 years
Water	34% 1262g	40% 1483g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Broccoli Raab have 18.9 times more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6, 1.4 times more Vitamin B9, 10 times more Vitamin E and 40.3 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 1.9 times more Vitamin C than Raw Broccoli Raab.
• Both Raw Broccoli Raab 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 Broccoli Raab vs Boiled Balsam-pear , Pods:

• 300 calories of Broccoli Raab have 10.4 times more Calcium, 4.9 times more Iron, 4 times more Manganese, 1.8 times more Phosphorus, 4.3 times more Selenium and 4.8 times more Sodium than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 1.9 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Balsam-pear , Pods contain similar levels of Copper, Magnesium, Zinc and Water 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 Broccoli Raab have 2.4 times more Fat, more Omega 3 and 3.3 times more Protein than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 3.1 times more Omega 6, 1.8 times more Carbohydrate and 5.9 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Balsam-pear , Pods offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3