Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips VS Frozen Broccoli Spears

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips: 1471g
• Frozen Broccoli Spears: 1724g

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

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	59.7% 0.96g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	71% 92g	130g per day for Men 19-50 years
Sugars	21% 15.3g	35% 25.3g	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	73.5% 28g	136% 51.7g	38g per day for Men 19-50 years
Protein	95% 53g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	198% 1779μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	860% 11mg	232% 3mg	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	324% 1294μg	405% 1621μg	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	908% 818mg	1308% 1178mg	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	142% 21.3mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1999% 2399μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	61.8% 618mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	328% 2.96mg	69% 0.62mg	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	188% 15mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	329% 1382mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	192% 4.4mg	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	162% 1132mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	260% 8853mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	35.3% 1304g	42% 1561g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 1.8 times more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Broccoli Spears provide similar amounts of Vitamin E per 500 calories.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 4.8 times more Copper, 1.2 times more Iron, 5 times more Magnesium, 1.8 times more Manganese and 2.1 times more Potassium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.5 times more Selenium, 1.5 times more Sodium and 1.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Broccoli Spears contain similar levels of Calcium, Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Broccoli Spears contain 2.3 times more Omega 3, 1.7 times more Sugars and 1.9 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.