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

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Frozen Chopped Broccoli: 1923g

Frozen Chopped Broccoli, Unprepared has 1.5 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.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Balsam-pear , Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	NA	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	3.5% 0.6g	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	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	217% 82.4g	152% 57.7g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	56% 559mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	81% 0.73mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	246% 5.65mg	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% 962mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	47.5% 1759g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Balsam-pear , Pods have 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.3 times more Vitamin C than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Vitamin A, 1.6 times more Vitamin B2 and 2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• Both Raw Balsam-pear , Pods as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Balsam-pear , Pods have 1.4 times more Copper, 1.4 times more Magnesium, 2.1 times more Potassium, 2.5 times more Zinc and 1.6 times more Water than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Calcium, 2.2 times more Manganese, 9.2 times more Selenium and 3.1 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Frozen Chopped Broccoli contain similar levels of Iron and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Pods have 1.4 times more Fiber than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.