Comparing Nutrients in 5 ounces Broccoli Raab VS Boiled Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Broccoli Raab	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	7.3% 9.47g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	2.03% 1.47g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	31% 125μg	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	32% 28.6mg	87.6% 79mg	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	15.3% 2.3mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	15.3% 153mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	31.7% 0.28mg	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	38% 3.03mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	33% 0.76mg	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	14.8% 103mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Balsam-pear , Leafy Tips per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Boiled Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Boiled Balsam-pear , Leafy Tips:

• 5 ounces of Broccoli Raab have 1.2 times more Vitamin B3, 5.4 times more Vitamin B5 and 1.4 times more Vitamin K than Boiled Balsam-pear , Leafy Tips.
• While 5 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 2.2 times more Vitamin B2, 4.4 times more Vitamin B6 and 2.8 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Boiled Balsam-pear , Leafy Tips:

• 5 ounces of Broccoli Raab have 2.6 times more Calcium, 2.1 times more Iron, 2.5 times more Sodium and 2.6 times more Zinc than Boiled Balsam-pear , Leafy Tips.
• While 5 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 4.8 times more Copper, 4.3 times more Magnesium, 1.4 times more Manganese and 3.1 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Balsam-pear , Leafy Tips contain similar levels of Phosphorus and Water per five ounces.
• Both Raw Broccoli Raab as well as Boiled and Drained Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 2.9 times more Omega 3 and 1.4 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• While 5 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 2.3 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Protein per five ounces.
• Both Raw Broccoli Raab as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Energy and Omega 6 in five ounces.