Comparing Nutrients in 7 ounces Boiled Balsam-pear , Pods VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	6.6% 8.57g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	10.4% 3.97g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	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	25.3% 101μg	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	72.8% 65.5mg	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	1.85% 0.28mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	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	9.43% 0.75mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	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	10.2% 71.4mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.04% 186g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Balsam-pear , Pods 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 Boiled Balsam-pear , Pods vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 9.5 times more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4.3 times more Vitamin B6, 1.8 times more Vitamin B9, 2.1 times more Vitamin C, 9.6 times more Vitamin E and 21.1 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• 7 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled and Drained Balsam-pear , Pods as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Balsam-pear , Pods vs Frozen Broccoli Spears:

• 7 ounces of Boiled Balsam-pear , Pods have 1.3 times more Potassium and 2.3 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.6 times more Calcium, 1.9 times more Iron, 3 times more Manganese, 1.6 times more Phosphorus and 9.5 times more Selenium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Frozen Broccoli Spears contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Balsam-pear , Pods have 1.3 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3, 1.5 times more Fiber and 3.6 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Balsam-pear , Pods as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.