Comparing Nutrients in 7 ounces Boiled Broccoli VS Boiled Balsam-pear , Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Boiled Broccoli	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	5.34% 3.87g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	17% 153μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	6.26% 0.081mg	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	53.6% 214μg	25.3% 101μg	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	143% 129mg	72.8% 65.5mg	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	19% 2.88mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	7.28% 0.065mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	7.42% 0.17mg	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	19% 133mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.04% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Balsam-pear , Pods with Salt per 7 oz

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

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

• 7 ounces of Boiled Broccoli have 12.8 times more Vitamin A, 1.2 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5, 4.9 times more Vitamin B6, 2.1 times more Vitamin B9, 2 times more Vitamin C, 10.4 times more Vitamin E and 29.4 times more Vitamin K than Boiled Balsam-pear , Pods with Salt.
• 7 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled and Drained Broccoli as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Boiled Balsam-pear , Pods with Salt:

• 7 ounces of Boiled Broccoli have 4.4 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus and 8 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 7 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 5.9 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Balsam-pear , Pods with Salt contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.7 times more Carbohydrate, 1.7 times more Fiber and 2.8 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 7 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.4 times more Sugars than Boiled and Drained Broccoli.
• 7 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Broccoli as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy in seven ounces.