Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips VS Frozen Broccoli Spears

Weight per 100 calories

• Boiled Balsam-pear , Leafy Tips: 294g
• Frozen Broccoli Spears: 345g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	14% 18.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.06g	7% 5.07g	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	14.7% 5.6g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	19% 10.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	39.5% 356μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	46.4% 0.6mg	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	64.7% 259μg	81% 324μg	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	182% 164mg	262% 236mg	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	28.4% 4.26mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	400% 480μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	12.4% 124mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	13.8% 0.12mg	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	37.5% 3mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	38.4% 0.88mg	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	32.4% 226mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	52% 1771mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.65μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.2mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	8.02% 0.88mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	7.05% 261g	8.44% 312g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 100 calories of Boiled Balsam-pear , Leafy Tips have 1.8 times more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 4.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Broccoli Spears provide similar amounts of Vitamin E per 100 calories.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips vs Frozen Broccoli Spears:

• 100 calories of Boiled Balsam-pear , Leafy Tips have 4.8 times more Copper, 1.2 times more Iron, 5 times more Magnesium, 1.8 times more Manganese and 2.1 times more Potassium than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 2.5 times more Selenium, 1.5 times more Sodium and 1.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Broccoli Spears contain similar levels of Calcium, Phosphorus and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Frozen Broccoli Spears contain 2.3 times more Omega 3, 1.7 times more Sugars and 1.9 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.