Comparing Nutrients in 100 grams 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	0.59% 17kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.85% 3.7g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	NA	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.8% 1g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.24% 0.21mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	13% 0.17mg	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	18% 72μg	20.8% 83μg	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	93% 84mg	22.4% 20mg	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	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.9% 19mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	4.67% 0.042mg	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	5.38% 0.43mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	3.87% 0.089mg	17% 0.4mg	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	4.43% 31mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Balsam-pear , Pods versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Balsam-pear , Pods vs Broccoli Raab:

• 100 grams of Balsam-pear , Pods have 4.2 times more Vitamin C than Broccoli Raab.
• While 100 g 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 100 grams.
• Both Raw Balsam-pear , Pods as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Balsam-pear , Pods vs Broccoli Raab:

• 100 grams of Balsam-pear , Pods have 1.5 times more Potassium than Broccoli Raab.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Balsam-pear , Pods have 1.3 times more Carbohydrate than Broccoli Raab.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.