Comparing Nutrients in 100 calories Balsam-pear , Pods VS Broccoli Raab

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Broccoli Raab: 455g

Raw Broccoli Raab has 1.3 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.

Discover which food has more nutrients per 100 calories - Balsam-pear , Pods or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Balsam-pear , Pods	Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	NA	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	53.7% 0.86g	1.6g per day for Men 19-50 years
Omega 6	NA	0.78% 0.13g	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	9.97% 13g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.73g	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	1.07% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	43.3% 16.5g	32.3% 12.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	66% 595μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	59.8% 0.78mg	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	94% 377μg	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	102% 92mg	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	49% 7.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	848% 1018μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Broccoli Raab	Recommended Dietary Allowance
Calcium	11% 112mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	21.2% 0.19mg	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	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	78% 1.8mg	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	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	15% 553g	11.4% 421g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Broccoli Raab Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Balsam-pear , Pods or Broccoli Raab?

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

• 100 calories of Balsam-pear , Pods have 5.4 times more Vitamin C than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 4.2 times more Vitamin A, 3.1 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B9 per 100 calories.
• Both Raw Balsam-pear , Pods as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Balsam-pear , Pods vs Broccoli Raab:

• 100 calories of Balsam-pear , Pods have 2 times more Potassium, 1.3 times more Zinc and 1.3 times more Water than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 4.4 times more Calcium, 3.8 times more Iron, 3.4 times more Manganese, 1.8 times more Phosphorus, 3.9 times more Selenium and 5.1 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Broccoli Raab contain similar levels of Copper and Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Pods have 1.7 times more Carbohydrate and 1.3 times more Fiber than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 2.2 times more Fat and 2.4 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Broccoli Raab offer comparable quantities of Energy per 100 calories.