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

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Boiled Balsam-pear , Pods: 2632g

Frozen Chopped Broccoli has 1.4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	126% 2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	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	70.7% 92g	87.4% 114g	130g per day for Men 19-50 years
Sugars	36% 26g	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	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	139% 52.6g	38g per day for Men 19-50 years
Protein	96% 54g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	111% 1000μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	108% 1077mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	195% 15.6mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	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	137% 962mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	67% 2472g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 6.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 2.3 times more Vitamin B6, 1.2 times more Vitamin C, 6.4 times more Vitamin E and 12.3 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.3 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Balsam-pear , Pods have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Chopped Broccoli, Unprepared has 4.5 times more Calcium, 1.6 times more Iron, 2.5 times more Manganese, 10.2 times more Selenium and 2.9 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 2.1 times more Potassium, 2.2 times more Zinc and 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Balsam-pear , Pods have similar amounts of Copper, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared has more Omega 3 and 2.4 times more Protein than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 3.4 times more Omega 6 and 2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.