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

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Cooked Chopped Frozen Broccoli: 357g

Boiled Chopped Frozen Broccoli has 1.6 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very low in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Balsam-pear , Pods	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	7.24% 5.25g	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	43.3% 16.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	35.7% 0.46mg	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	106% 424μg	50% 200μg	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	549% 494mg	159% 143mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 112mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	13.5% 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	31.6% 2.53mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	34.6% 0.8mg	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	26% 182mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	15% 553g	8.76% 324g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin A and 1.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
• Both Raw Balsam-pear , Pods as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Balsam-pear , Pods have 1.6 times more Copper, 2.2 times more Magnesium, 3.4 times more Potassium, 4.7 times more Zinc and 1.7 times more Water than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Manganese, 2.1 times more Selenium and 1.3 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Balsam-pear , Pods have 2.3 times more Fat and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Protein than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Balsam-pear , Pods as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.