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

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Boiled Spears Frozen Broccoli: 1786g

Boiled and Drained Spears Frozen Broccoli have 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.

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

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Pods	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.03% 1.96g	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	73.6% 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	Boiled Spears 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	134% 536μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	56% 559mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	85.3% 0.77mg	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	85% 357mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	252% 5.8mg	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	140% 982mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	43.8% 1620g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Balsam-pear , Pods have 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 4 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Vitamin A and 1.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Balsam-pear , Pods have 1.3 times more Copper, 1.4 times more Magnesium, 2.7 times more Potassium, 4.4 times more Zinc and 1.7 times more Water than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Calcium, 2.2 times more Manganese, 5.8 times more Selenium and 2.9 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Spears Frozen 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 1.5 times more Fiber than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.9 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.