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

Weight per 500 calories

• Broccoli: 1471g
• Boiled Balsam-pear , Pods: 2632g

Broccoli has 1.8 times more energy per 100g than Boiled Balsam-pear , Pods. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	75% 98g	87.4% 114g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	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	139% 52.6g	38g per day for Men 19-50 years
Protein	74% 41.5g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	69% 691mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	134% 10.7mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	139% 971mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	67% 2472g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.9 times more Vitamin A, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.5 times more Vitamin C, 3.1 times more Vitamin E and 11.8 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Broccoli has 2.9 times more Calcium, 1.4 times more Manganese, 7 times more Selenium and 3.1 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.4 times more Magnesium, 1.8 times more Potassium, 3.4 times more Zinc and 1.9 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Copper, Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 4.6 times more Saturated Fat, more Omega 3 and 1.9 times more Protein than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 2.8 times more Omega 6, 2.1 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.