Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods VS Frozen Chopped Broccoli

Weight per 100 calories

• Boiled Balsam-pear , Pods: 526g
• Frozen Chopped Broccoli: 385g

Frozen Chopped Broccoli, Unprepared has 1.4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is very low in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Balsam-pear , Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	14% 18.4g	130g per day for Men 19-50 years
Sugars	14% 10.3g	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	38.5% 0.5mg	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	67% 268μg	64.4% 258μg	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	193% 174mg	241% 217mg	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	4.9% 0.74mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	16.2% 0.15mg	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	25% 2mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	49% 1.13mg	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	27% 189mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	13.4% 494g	9.5% 352g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have 1.3 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.3 times more Vitamin A, 1.3 times more Vitamin B2, 2.3 times more Vitamin B6, 6.4 times more Vitamin E and 12.3 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Balsam-pear , Pods vs Frozen Chopped Broccoli:

• Boiled and Drained Balsam-pear , Pods have 1.2 times more Magnesium, 2.1 times more Potassium, 2.2 times more Zinc and 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.5 times more Calcium, 1.6 times more Iron, 2.5 times more Manganese, 10.2 times more Selenium and 2.9 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Balsam-pear , Pods have 3.4 times more Omega 6, 1.2 times more Carbohydrate and 2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3 and 2.4 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Fiber per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.