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

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Balsam-pear , Pods: 2941g

Frozen Broccoli Spears have 1.7 times more energy per 100g than Balsam-pear , Pods. It has very low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Frozen Broccoli Spears	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	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	NA	32g per day for Men 19-50 years
Omega 3	135% 2.16g	NA	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	83.7% 109g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	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	217% 82.4g	38g per day for Men 19-50 years
Protein	94% 52.8g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	109% 983μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	97% 1.26mg	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	529% 2118μg	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	2745% 2471mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	70.7% 707mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	111% 1mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	114% 2.6mg	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	130% 912mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	42% 1561g	74.7% 2766g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Broccoli Spears have 1.4 times more Vitamin A, 1.7 times more Vitamin B2 and 2.4 times more Vitamin B6 than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Balsam-pear , Pods provide similar amounts of Vitamin B1 per 500 calories.
• Both Frozen Broccoli Spears as well as Raw 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 Balsam-pear , Pods:

• 500 calories of Frozen Broccoli Spears have 1.3 times more Calcium, 1.7 times more Manganese, 5.6 times more Selenium and 2 times more Sodium than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.6 times more Copper, 1.8 times more Magnesium, 2 times more Potassium, 4 times more Zinc and 1.8 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Balsam-pear , Pods contain similar levels of Iron and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 1.8 times more Protein than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.6 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 500 calories.