Comparing Nutrients in 500 calories Balsam-pear , Pods VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 1.6 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very 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 Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Balsam-pear , Pods	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	217% 82.4g	141% 53.6g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	179% 2.32mg	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	250% 1000μg	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	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	56% 559mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	67.5% 0.61mg	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	158% 12.6mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	173% 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	130% 912mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	43.8% 1620g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin A and 1.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Raw Balsam-pear , Pods as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Balsam-pear , Pods vs Cooked Chopped Frozen Broccoli:

• Raw Balsam-pear , Pods have 1.6 times more Copper, 2.2 times more Magnesium, 3.4 times more Potassium, 4.7 times more Zinc and 1.7 times more Water than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Manganese, 2.1 times more Selenium and 1.3 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Pods have 2.3 times more Fat and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Protein than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Balsam-pear , Pods as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.