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

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Cooked Broccoli Raab: 2000g

Cooked Broccoli Raab 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 Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Balsam-pear , Pods	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	NA	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	NA	251% 4g	1.6g per day for Men 19-50 years
Omega 6	NA	3.65% 0.62g	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	48% 62.4g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	217% 82.4g	147% 56g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	338% 4.4mg	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	355% 1420μg	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	822% 740mg	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	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	56% 559mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	167% 1.5mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	330% 7.6mg	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	234% 1640mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	98% 11mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	49.4% 1828g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Balsam-pear , Pods have 1.5 times more Vitamin B9 and 3.3 times more Vitamin C than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 6.4 times more Vitamin A, 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Balsam-pear , Pods have 1.3 times more Potassium, 2.2 times more Zinc and 1.5 times more Water than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 4.2 times more Calcium, 1.5 times more Copper, 2 times more Iron, 2.9 times more Manganese, 1.8 times more Phosphorus, 4.4 times more Selenium and 7.6 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Broccoli Raab contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Pods have 1.7 times more Carbohydrate and 1.5 times more Fiber than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 2.1 times more Fat and 2.6 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cooked Broccoli Raab offer comparable quantities of Energy per 500 calories.