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

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Boiled Balsam-pear , Pods: 2632g

Cooked Chopped Frozen Broccoli has 1.5 times more energy per 100g than Boiled Balsam-pear , Pods. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	12% 2.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	87.4% 114g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	70.8% 51.3g	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	141% 53.6g	139% 52.6g	38g per day for Men 19-50 years
Protein	99% 55.4g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	101% 911μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	83% 1.08mg	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	250% 1000μg	336% 1342μg	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	796% 716mg	965% 868mg	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	157% 23.6mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	59% 589mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	96% 0.87mg	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	136% 11mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	98% 2.26mg	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	125% 875mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	67% 2472g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked Chopped Frozen Broccoli have 5.8 times more Vitamin A, 2.2 times more Vitamin B6, 6.4 times more Vitamin E and 12.5 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium, 1.8 times more Manganese, 2.4 times more Selenium and 1.2 times more Sodium than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Copper, 1.8 times more Magnesium, 3.3 times more Potassium, 4.1 times more Zinc and 1.5 times more Water than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have more Omega 3 and 2.5 times more Protein than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 8.8 times more Omega 6 and 2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 500 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3