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

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Broccoli: 1471g

Raw Broccoli has 2 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Broccoli	27%	8%	65%

Macro Nutrients

	Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	NA	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	217% 82.4g	101% 38.2g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Calcium	56% 559mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 1.5 times more Vitamin A, 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Balsam-pear , Pods as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Balsam-pear , Pods have 1.4 times more Copper, 1.6 times more Magnesium, 1.9 times more Potassium, 3.9 times more Zinc and 2.1 times more Water than Raw Broccoli.
• While Raw Broccoli contains 6.3 times more Selenium and 3.3 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Broccoli have similar amounts of Calcium, Iron, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Pods have 2.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Protein than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Raw Balsam-pear , Pods as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.