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

Weight per 500 calories

• Boiled Balsam-pear , Pods: 2632g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 1.5 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is very low in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Balsam-pear , Pods	Frozen Broccoli Spears	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	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	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	87.4% 114g	71% 92g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	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	139% 52.6g	136% 51.7g	38g per day for Men 19-50 years
Protein	39.5% 22g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	336% 1342μg	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	965% 868mg	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	24.6% 3.7mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	23.7% 237mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	125% 10mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	135% 947mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	10.5% 158mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	67% 2472g	42% 1561g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Balsam-pear , Pods have 1.2 times more Vitamin B5 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 6.2 times more Vitamin A, 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 1.4 times more Vitamin C, 6.3 times more Vitamin E and 13.8 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 calories.
• Both Boiled and Drained Balsam-pear , Pods 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 , Pods vs Frozen Broccoli Spears:

• 500 calories of Boiled Balsam-pear , Pods have 1.4 times more Copper, 1.5 times more Magnesium, 1.9 times more Potassium, 3.5 times more Zinc and 1.6 times more Water than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 3 times more Calcium, 2 times more Manganese, 6.2 times more Selenium and 1.9 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Frozen Broccoli Spears contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Pods have 3.2 times more Omega 6, 1.2 times more Carbohydrate and 2 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Omega 3 and 2.4 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Frozen Broccoli Spears offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6