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

Weight per 500 calories

• Broccoli Raab: 2273g
• Boiled Balsam-pear , Pods: 2632g

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

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	50% 64.8g	87.4% 114g	130g per day for Men 19-50 years
Sugars	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	139% 52.6g	38g per day for Men 19-50 years
Protein	129% 72g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	331% 2977μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	245% 2455mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	608% 48.6mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	237% 1659mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	57% 2103g	67% 2472g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Broccoli Raab have 18.9 times more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6, 1.4 times more Vitamin B9, 10 times more Vitamin E and 40.3 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.9 times more Vitamin C than Raw Broccoli Raab.
• Both Raw Broccoli Raab 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 Broccoli Raab vs Boiled Balsam-pear , Pods:

• 500 calories of Broccoli Raab have 10.4 times more Calcium, 4.9 times more Iron, 4 times more Manganese, 1.8 times more Phosphorus, 4.3 times more Selenium and 4.8 times more Sodium than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.9 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Balsam-pear , Pods contain similar levels of Copper, Magnesium, Zinc and Water 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 Broccoli Raab have 2.4 times more Fat, more Omega 3 and 3.3 times more Protein than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 3.1 times more Omega 6, 1.8 times more Carbohydrate and 5.9 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Balsam-pear , Pods offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3