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

Weight per 500 calories

• Boiled Balsam-pear , Pods: 2632g
• Broccoli Raab: 2273g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Balsam-pear , Pods	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	3.88% 0.66g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	139% 52.6g	161% 61.4g	38g per day for Men 19-50 years
Protein	39.5% 22g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Broccoli Raab	Recommended Dietary Allowance
Calcium	23.7% 237mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	106% 0.95mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	10.5% 158mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	67% 2472g	57% 2103g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Balsam-pear , Pods have 1.9 times more Vitamin C than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 18.9 times more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6, 1.4 times more Vitamin B9, 10 times more Vitamin E and 40.3 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Balsam-pear , Pods have 1.9 times more Potassium than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 10.4 times more Calcium, 4.9 times more Iron, 4 times more Manganese, 1.8 times more Phosphorus, 4.3 times more Selenium and 4.8 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Broccoli Raab contain similar levels of Copper, Magnesium, Zinc and Water 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 3.1 times more Omega 6, 1.8 times more Carbohydrate and 5.9 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 2.4 times more Fat, more Omega 3 and 3.3 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Broccoli Raab 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 Broccoli Raab provide inadequate amounts of Omega 6