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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11% 6.15g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	27.8% 111μg	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	88.4% 79.6mg	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	17.5% 2.6mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	7.28% 0.065mg	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	15% 1.2mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	14% 97mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.87% 180g	5.04% 186g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Boiled Balsam-pear , Pods:

• 7 ounces of Cooked Chopped Frozen Broccoli have 8.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.2 times more Vitamin C, 9.4 times more Vitamin E and 18.4 times more Vitamin K than Boiled Balsam-pear , Pods.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium, 1.6 times more Iron, 2.6 times more Manganese and 1.4 times more Phosphorus than Boiled Balsam-pear , Pods.
• While 7 oz of Boiled and Drained Balsam-pear , Pods contain 2.2 times more Potassium and 2.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Balsam-pear , Pods contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Omega 3, 1.2 times more Carbohydrate, 1.5 times more Fiber and 3.7 times more Protein than Boiled Balsam-pear , Pods.
• While 7 oz of Boiled and Drained Balsam-pear , Pods contain 1.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• 7 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy and Omega 6 in seven ounces.