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

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 2.1 times more energy per unit of mass than Raw Balsam-pear , Pods, which is low in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	NA	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	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	83.7% 109g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	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	217% 82.4g	124% 47g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	529% 2118μg	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	2745% 2471mg	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	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Broccoli	Recommended Dietary Allowance
Calcium	56% 559mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	158% 12.6mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	130% 912mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw 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 Balsam-pear , Pods vs Boiled Broccoli:

• Raw Balsam-pear , Pods have 1.3 times more Iron, 1.7 times more Magnesium, 2.1 times more Potassium, 3.7 times more Zinc and 2.2 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.9 times more Selenium and 4 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Calcium, Copper, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Pods have 1.7 times more Fiber than Boiled and Drained Broccoli.
• Both Raw Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.