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

Weight per 300 calories

• Broccoli: 882g
• Boiled Balsam-pear , Pods: 1579g

Broccoli has 1.8 times more energy per 100g than Boiled Balsam-pear , Pods. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	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	45% 58.6g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	83% 31.6g	38g per day for Men 19-50 years
Protein	44.4% 25g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	41.5% 415mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	80.5% 6.44mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	111% 12mg	11mg per day for Men 19-50 years
Water	21.3% 788g	40% 1483g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.9 times more Vitamin A, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.5 times more Vitamin C, 3.1 times more Vitamin E and 11.8 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Boiled Balsam-pear , Pods:

• Raw Broccoli has 2.9 times more Calcium, 1.4 times more Manganese, 7 times more Selenium and 3.1 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.4 times more Magnesium, 1.8 times more Potassium, 3.4 times more Zinc and 1.9 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Copper, Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 4.6 times more Saturated Fat, more Omega 3 and 1.9 times more Protein than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 2.8 times more Omega 6, 2.1 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.