Comparing Nutrients in 7 ounces Balsam-pear , Leafy Tips VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.02% 6.53g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	19% 173μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.3% 0.72mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	26.7% 0.35mg	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	63.5% 254μg	46.6% 187μg	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	194% 175mg	151% 136mg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16.7% 167mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	7.94% 0.071mg	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	50.6% 4.05mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	22% 0.51mg	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	28% 196mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Leafy Tips VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Balsam-pear , Leafy Tips versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 7 ounces of Balsam-pear , Leafy Tips have 1.5 times more Vitamin A, 2.5 times more Vitamin B1, 3.2 times more Vitamin B2, 2.4 times more Vitamin B3, 4.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.8 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Balsam-pear , Leafy Tips as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 7 ounces of Balsam-pear , Leafy Tips have 2 times more Calcium, 5.6 times more Copper, 2.8 times more Iron, 5.3 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus and 2.4 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.1 times more Selenium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Frozen Broccoli Spears contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Balsam-pear , Leafy Tips have 1.7 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.6 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Frozen Broccoli Spears provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Balsam-pear , Leafy Tips VS Frozen Broccoli Spears

What are the health benefits of Balsam-pear , Leafy Tips compared to Frozen Broccoli Spears?

Balsam-pear, also known as bitter melon, is a good source of vitamins A and C, as well as minerals like potassium and magnesium. It is also low in calories and high in fiber, making it beneficial for digestion and weight management. Leafy greens like spinach and kale are rich in vitamins K, A, and C, as well as antioxidants that support overall health. Frozen broccoli spears are also a good source of vitamins C and K, as well as fiber and antioxidants. Overall, all three options offer health benefits, so incorporating a variety of vegetables into your diet is ideal for optimal nutrition.

Can I lose weight easier by eating more Balsam-pear , Leafy Tips or Frozen Broccoli Spears?

Yes, all three options - Balsam-pear, Leafy Greens, and Frozen Broccoli Spears - are low in calories and high in fiber, making them excellent choices for weight loss. Incorporating a variety of vegetables into your diet can help you feel full and satisfied while providing essential nutrients for overall health and weight management. Remember to pair them with a balanced diet and regular physical activity for best results.

Should I eat more Balsam-pear , Leafy Tips or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscle while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Frozen broccoli spears are a good source of protein and other essential nutrients, but they may not provide as much protein as balsam-pear or leafy greens. Balsam-pear and leafy greens are both excellent sources of plant-based protein and can help support muscle growth when included in a balanced diet. Consider incorporating a combination of all three options to ensure you're getting a variety of nutrients to support your muscle-building goals.

What is the environmental impact of producing Balsam-pear , Leafy Tips compared to Frozen Broccoli Spears?

Balsam-pear and Leafy Tips typically have a lower environmental impact compared to Frozen Broccoli Spears. This is because Balsam-pear and Leafy Tips are usually grown locally and require less energy for transportation, whereas Frozen Broccoli Spears are often transported long distances and require more resources for freezing and packaging. Additionally, Balsam-pear and Leafy Tips are generally less processed than Frozen Broccoli Spears, resulting in lower energy and water usage during production.