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

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Balsam-pear , Leafy Tips: 1667g

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 Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Chopped Broccoli	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	12% 11.5g	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	42% 55g	130g per day for Men 19-50 years
Sugars	36% 26g	NA	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	NA	38g per day for Men 19-50 years
Protein	96% 54g	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	111% 1000μg	161% 1450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	1029% 13.4mg	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	322% 1288μg	533% 2133μg	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	1630% 1467mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	108% 1077mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	372% 3.35mg	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	425% 34mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	337% 1417mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	388% 8.93mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	298% 10133mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	40.2% 1488g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Chopped Broccoli have 5.1 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 1.5 times more Vitamin A, 3 times more Vitamin B1, 3.3 times more Vitamin B2, 2 times more Vitamin B3, 5.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Chopped Broccoli have 3.6 times more Selenium, 2.5 times more Sodium and 1.8 times more Zinc than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 1.3 times more Calcium, 4.6 times more Copper, 2.2 times more Iron, 4.1 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus and 2.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Balsam-pear , Leafy Tips contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 1.7 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 2.1 times more Fat and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 500 calories.