Comparing Nutrients in 500 calories Balsam-pear , Pods VS Brussels Sprouts

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Brussels Sprouts: 1163g

Raw Brussels Sprouts have 2.5 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.

Discover which food has more nutrients per 500 calories - Balsam-pear , Pods or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	NA	3.08% 0.52g	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	80% 104g	130g per day for Men 19-50 years
Sugars	NA	35.3% 25.6g	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	15% 11g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.35g	g per day for Men 19-50 years
Fiber	217% 82.4g	116% 44g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	196% 2.55mg	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	177% 709μg	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	1098% 988mg	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	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Calcium	56% 559mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	90% 0.81mg	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	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	170% 3.9mg	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	115% 802mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	27% 1000g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Balsam-pear , Pods or Brussels Sprouts?

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

• 500 calories of Balsam-pear , Pods have 1.6 times more Vitamin A, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B9 and 2.5 times more Vitamin C than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 1.4 times more Vitamin B1 and 2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts provide similar amounts of Vitamin B2 per 500 calories.
• Both Raw Balsam-pear , Pods as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Balsam-pear , Pods have 1.2 times more Copper, 1.9 times more Magnesium, 1.9 times more Potassium, 4.8 times more Zinc and 2.8 times more Water than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 1.3 times more Iron, 1.5 times more Manganese, 3.2 times more Selenium and 2 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts contain similar levels of Calcium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Pods have 1.9 times more Fiber than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 1.3 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts offer comparable quantities of Energy and Carbohydrate per 500 calories.