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

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Boiled Balsam-pear , Pods: 2632g

Frozen Broccoli Spears have 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 - Frozen Broccoli Spears or Boiled Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	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	71% 92g	87.4% 114g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	136% 51.7g	139% 52.6g	38g per day for Men 19-50 years
Protein	94% 52.8g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	109% 983μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	70.7% 707mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	155% 12.4mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	145% 1017mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	42% 1561g	67% 2472g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Broccoli Spears have 6.2 times more Vitamin A, 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 1.2 times more Vitamin B9, 1.4 times more Vitamin C, 6.3 times more Vitamin E and 13.8 times more Vitamin K than Boiled Balsam-pear , Pods.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 500 calories.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Boiled Balsam-pear , Pods:

• 500 calories of Frozen Broccoli Spears have 3 times more Calcium, 1.2 times more Iron, 2 times more Manganese, 6.2 times more Selenium and 1.9 times more Sodium than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Copper, 1.5 times more Magnesium, 1.9 times more Potassium, 3.5 times more Zinc and 1.6 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Pods contain similar levels of 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 Frozen Broccoli Spears have more Omega 3 and 2.4 times more Protein than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 3.2 times more Omega 6 and 2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 500 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3