Comparing Nutrients in 7 ounces Balsam-pear , Pods VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Balsam-pear , Pods	Broccoli Raab	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.65% 7.34g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.54% 2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	26% 0.34mg	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	35.7% 143μg	41% 165μg	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	185% 167mg	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	9.26% 0.083mg	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	10.7% 0.85mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	34% 0.78mg	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	8.8% 61.5mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	5.04% 187g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Balsam-pear , Pods vs Broccoli Raab:

• 7 ounces of Balsam-pear , Pods have 4.2 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 5.5 times more Vitamin A, 4.1 times more Vitamin B1, 3.2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 4 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Broccoli Raab provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Balsam-pear , Pods as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Balsam-pear , Pods vs Broccoli Raab:

• 7 ounces of Balsam-pear , Pods have 1.5 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 5.7 times more Calcium, 5 times more Iron, 1.3 times more Magnesium, 4.4 times more Manganese, 2.4 times more Phosphorus and 6.6 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Broccoli Raab contain similar levels of Copper, Zinc and Water per seven ounces.
• 7 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Raw Balsam-pear , Pods as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Balsam-pear , Pods have 1.3 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.2 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Balsam-pear , Pods as well as Raw Broccoli Raab provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Balsam-pear , Pods VS Broccoli Raab

What are the health benefits of Balsam-pear , Pods compared to Broccoli Raab?

Balsam-pear pods, also known as bitter melon, are rich in vitamins, minerals, and antioxidants. They are known to help regulate blood sugar levels, improve digestion, and boost immunity. On the other hand, broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It can support bone health, aid in digestion, and promote heart health. Both vegetables offer unique health benefits, so including a variety of plant foods in your diet is key to optimal health.

Can I lose weight easier by eating more Balsam-pear , Pods or Broccoli Raab?

Both balsam-pear pods and broccoli raab are low in calories and high in fiber, which can help with weight loss. However, broccoli raab is a more nutrient-dense option as it is rich in vitamins and minerals. Including a variety of vegetables in your diet, along with a balanced approach to nutrition and regular physical activity, is key to successful weight loss.

Should I eat more Balsam-pear , Pods or more Broccoli Raab to gain more muscles while training consistently?

Both balsam-pear pods and broccoli raab are nutritious vegetables that can support muscle growth when consumed as part of a balanced diet. Balsam-pear pods are a good source of vitamins and minerals, including vitamin C and potassium, while broccoli raab is rich in vitamins A, C, and K, as well as calcium and iron. To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein from a variety of plant-based sources such as legumes, tofu, tempeh, nuts, and seeds. Additionally, incorporating a mix of colorful fruits and vegetables, whole grains, and healthy fats into your diet can help provide the necessary nutrients for muscle repair and growth.

What is the environmental impact of producing Balsam-pear , Pods compared to Broccoli Raab?

Balsam-pear pods, also known as bitter melon, have a lower environmental impact compared to broccoli raab. Bitter melon is a fast-growing vine that requires less water, pesticides, and fertilizers to cultivate. In contrast, broccoli raab is a leafy green vegetable that typically requires more resources to grow, such as water and fertilizers. Choosing bitter melon over broccoli raab can help reduce the environmental footprint of your diet.