Comparing Nutrients in 500 calories Boiled Balsam-pear , Pods VS Boiled Broccoli

Weight per 500 calories

• Boiled Balsam-pear , Pods: 2632g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.8 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is low in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	79% 103g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	139% 52.6g	124% 47g	38g per day for Men 19-50 years
Protein	39.5% 22g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	220% 2.86mg	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	336% 1342μg	386% 1543μg	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	965% 868mg	1030% 927mg	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	24.6% 3.7mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23.7% 237mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	125% 10mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	120% 2.77mg	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	135% 947mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	10.5% 158mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	67% 2472g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Pods vs Boiled Broccoli:

• Boiled and Drained Balsam-pear , Pods have 1.5 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 5.6 times more Vitamin E and 16 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 500 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Balsam-pear , Pods vs Boiled Broccoli:

• Boiled and Drained Balsam-pear , Pods have 1.4 times more Magnesium, 2 times more Potassium, 3.2 times more Zinc and 1.9 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Calcium, 4.3 times more Selenium and 3.7 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Copper, Iron, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Balsam-pear , Pods have 2.8 times more Omega 6 and 2.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 and 1.5 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.