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Comparing Nutrients in 500 calories BroccoliVS Balsam-pear , Leafy Tips

Weight per 500 calories

Broccoli
1471g
Balsam-pear , Leafy Tips
1667g

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

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

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Balsam-pear , Leafy Tips
52%
15%
33%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.6%5.44g
Fat
12%11.5g
5.44 gvs11.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.24%1.68g
Saturated Fat
NA
1.68 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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58%0.93g
Omega 3
NA
0.93 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.24%0.72g
Omega 6
NA
0.72 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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75%98g
Carbohydrate
42%55g
98 gvs55 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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34.5%25g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
25 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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13.8%10g
Fructose
NA
≤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]
10 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.2g
Glucose
NA
7.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.47g
Sucrose
NA
1.47 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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101%38.2g
Fiber
NA
38.2 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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74%41.5g
Protein
158%88.3g
41.5 gvs88.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

50.7%456μg
Vitamin A
161%1450μg
RAE, retinol activity equivalents
456 μgvs1450 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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87%1.04mg
Vitamin B1
251%3mg
Thiamine
1.04 mgvs3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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132%1.72mg
Vitamin B2
464%6.03mg
Riboflavin
1.72 mgvs6.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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58.7%9.4mg
Vitamin B3
116%18.5mg
Niacin, nicotinic acid, niacinamide
9.4 mgvs18.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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169%8.43mg
Vitamin B5
21%1.05mg
Pantothenic acid
8.43 mgvs1.05 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
198%2.57mg
Vitamin B6
1029%13.4mg
Pyridoxine
2.57 mgvs13.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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232%926μg
Vitamin B9
533%2133μg
Folates and Folic Acid
926 μgvs2133 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1458%1312mg
Vitamin C
1630%1467mg
Ascorbic acid
1312 mgvs1467 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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76.5%11.5mg
Vitamin E
NA
Tocopherols and Tocotrienols
11.5 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1245%1494μg
Vitamin K
NA
Phytomenadione or phylloquinone
1494 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

69%691mg
Calcium
140%1400mg
691 mgvs1400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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80%0.72mg
Copper
372%3.35mg
0.72 mgvs3.35 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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134%10.7mg
Iron
425%34mg
10.7 mgvs34 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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73.5%309mg
Magnesium
337%1417mg
309 mgvs1417 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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134%3.1mg
Manganese
388%8.93mg
3.1 mgvs8.93 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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139%971mg
Phosphorus
236%1650mg
971 mgvs1650 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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137%4647mg
Potassium
298%10133mg
4647 mgvs10133 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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67%36.8μg
Selenium
27.3%15μg
36.8 μgvs15 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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32.4%485mg
Sodium
12.2%183mg
485 mgvs183 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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55%6.03mg
Zinc
45.5%5mg
6.03 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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35.5%1313g
Water
40.2%1488g
1313 gvs1488 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Broccoli vs Balsam-pear , Leafy Tips:
Comparing minerals per 500 calories for Broccoli vs Balsam-pear , Leafy Tips:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: