Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cooked Broccoli Raab	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	NA	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	2.53% 3.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	NA	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	0.33% 0.24g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	NA	38g per day for Men 19-50 years
Protein	6.84% 3.83g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	9.67% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	1.26% 0.063mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	61.8% 0.8mg	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	17.8% 71μg	32% 128μg	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	41% 37mg	98% 88mg	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% 2.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	11.8% 118mg	8.4% 84mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	22.3% 0.2mg	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	16% 1.27mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	23.3% 0.54mg	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	11.7% 82mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Balsam-pear , Leafy Tips per 100 g

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

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

• 100 grams of Cooked Broccoli Raab have 2.6 times more Vitamin A, 1.8 times more Vitamin B3 and 7.1 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 100 g of Raw Balsam-pear , Leafy Tips contain 2.6 times more Vitamin B2, 3.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.4 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Balsam-pear , Leafy Tips:

• 100 grams of Cooked Broccoli Raab have 1.4 times more Calcium, 1.4 times more Selenium, 5.1 times more Sodium and 1.8 times more Zinc than Balsam-pear , Leafy Tips.
• While 100 g of Raw Balsam-pear , Leafy Tips contain 2.7 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 1.4 times more Manganese and 1.8 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Balsam-pear , Leafy Tips contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Balsam-pear , Leafy Tips contain 1.4 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Balsam-pear , Leafy Tips offer comparable quantities of Carbohydrate per 100 grams.
• Both Cooked Broccoli Raab as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in 100 grams.