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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	4.76% 6.2g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	50% 450μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	23.4% 234mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.04% 186g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Cooked Broccoli Raab have 37.8 times more Vitamin A, 3.3 times more Vitamin B1, 2.6 times more Vitamin B2, 7.2 times more Vitamin B3, 2.3 times more Vitamin B5, 5.4 times more Vitamin B6, 1.4 times more Vitamin B9, 18.1 times more Vitamin E and 53.3 times more Vitamin K than Boiled Balsam-pear , Pods.
• Both Cooked Broccoli Raab and Boiled Balsam-pear , Pods provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Cooked Broccoli Raab 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 Broccoli Raab vs Boiled Balsam-pear , Pods:

• 7 ounces of Cooked Broccoli Raab have 13.1 times more Calcium, 2.3 times more Copper, 3.3 times more Iron, 1.7 times more Magnesium, 4.4 times more Manganese, 2.3 times more Phosphorus, 6.5 times more Selenium and 9.3 times more Sodium than Boiled Balsam-pear , Pods.
• While 7 oz of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Balsam-pear , Pods contain similar levels of Potassium 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 Cooked Broccoli Raab have more Omega 3, 1.4 times more Fiber and 4.6 times more Protein than Boiled Balsam-pear , Pods.
• While 7 oz of Boiled and Drained Balsam-pear , Pods contain 1.4 times more Carbohydrate and 3.1 times more Sugars than Cooked Broccoli Raab.
• 7 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy and Omega 6 in seven ounces.