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

Weight per 500 calories

• Balsam-pear , Leafy Tips: 1667g
• 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 - Balsam-pear , Leafy Tips or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	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	12% 11.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	NA	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	42% 55g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	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	NA	136% 51.7g	38g per day for Men 19-50 years
Protein	158% 88.3g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	161% 1450μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1029% 13.4mg	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	533% 2133μg	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	1630% 1467mg	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	NA	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	140% 1400mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	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	425% 34mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	337% 1417mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	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	236% 1650mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	298% 10133mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	42% 1561g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Balsam-pear , Leafy Tips have 1.5 times more Vitamin A, 2.4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 4.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.2 times more Vitamin C than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw 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 Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 500 calories of Balsam-pear , Leafy Tips have 2 times more Calcium, 5.4 times more Copper, 2.7 times more Iron, 5.1 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 2.4 times more Potassium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.2 times more Selenium and 1.6 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Frozen Broccoli Spears contain similar levels of Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Leafy Tips have 2 times more Fat and 1.7 times more Protein than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.7 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.