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

Weight per 500 calories

• Broccoli: 1471g
• Boiled Balsam-pear , Leafy Tips: 1471g

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

Which food has more nutrients per 500 calories - Broccoli or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Broccoli	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	59.7% 0.96g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	75.6% 98g	130g per day for Men 19-50 years
Sugars	34.5% 25g	21% 15.3g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	73.5% 28g	38g per day for Men 19-50 years
Protein	74% 41.5g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	198% 1779μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	860% 11mg	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	232% 926μg	324% 1294μg	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	1458% 1312mg	908% 818mg	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	76.5% 11.5mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	1999% 2399μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	69% 691mg	61.8% 618mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	328% 2.96mg	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	134% 10.7mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	329% 1382mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	343% 7.9mg	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	139% 971mg	162% 1132mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	260% 8853mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	35.3% 1304g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 9.6 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 3.9 times more Vitamin A, 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9, 1.9 times more Vitamin E and 1.6 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Broccoli has 2.8 times more Selenium, 2.5 times more Sodium and 1.4 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 4.1 times more Copper, 1.4 times more Iron, 4.5 times more Magnesium, 2.6 times more Manganese and 1.9 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Calcium, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 1.9 times more Fat, 3.6 times more Saturated Fat, 1.6 times more Sugars and 1.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.