Comparing Nutrients in 100 grams Broccoli VS Boiled Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	3.32% 4.32g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	2.7% 1.95g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	3.15% 0.041mg	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	15.8% 63μg	12.8% 51μg	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	99% 89.2mg	36.7% 33mg	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	5.2% 0.78mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	4.7% 47mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	3.67% 0.033mg	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	9.13% 0.73mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	3.74% 0.086mg	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	9.43% 66mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.54% 94g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 5.2 times more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 3 times more Vitamin B5, 4.3 times more Vitamin B6, 1.2 times more Vitamin B9, 2.7 times more Vitamin C, 5.6 times more Vitamin E and 21.2 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Broccoli has 5.2 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 12.5 times more Selenium and 5.5 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.8 times more Energy, more Omega 3, 1.5 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Raw Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Sugars per 100 g.
• Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.