Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Boiled Balsam-pear , Leafy Tips with Salt: 1563g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Boiled Balsam-pear , Leafy Tips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	3.22% 3.13g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	NA	32g per day for Men 19-50 years
Omega 3	126% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	74% 96g	130g per day for Men 19-50 years
Sugars	36% 26g	22.4% 16.3g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	78% 29.7g	38g per day for Men 19-50 years
Protein	96% 54g	100% 56.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	111% 1000μg	210% 1891μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	339% 4.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	913% 12mg	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	322% 1288μg	344% 1375μg	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	1205% 1085mg	965% 869mg	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	156% 23.5mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	2124% 2548μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	108% 1077mg	65.6% 656mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	349% 3.14mg	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	195% 15.6mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	364% 8.38mg	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	137% 962mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	277% 9406mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	259% 3891mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	37.5% 1386g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Boiled Balsam-pear , Leafy Tips With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Boiled Balsam-pear , Leafy Tips with Salt?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Boiled Balsam-pear , Leafy Tips with Salt:

• 500 calories of Frozen Chopped Broccoli have 5.7 times more Vitamin B5 and 1.2 times more Vitamin C than Boiled Balsam-pear , Leafy Tips with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.9 times more Vitamin A, 2.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 4.8 times more Vitamin B6 and 1.6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B9 and Vitamin E per 500 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Boiled Balsam-pear , Leafy Tips with Salt:

• 500 calories of Frozen Chopped Broccoli have 1.6 times more Calcium, 3.8 times more Selenium, 2 times more Zinc and 1.3 times more Water than Boiled Balsam-pear , Leafy Tips with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 4.3 times more Copper, 4.2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Potassium and 8.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 1.6 times more Sugars and 1.9 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• Both Frozen Chopped Broccoli and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.