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

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Broccoli: 294g

Raw Broccoli has 2 times more energy per unit of mass than Raw Balsam-pear , Pods, which is 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Broccoli	27%	8%	65%

Macro Nutrients

	Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.14g	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	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	2.76% 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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	43.3% 16.5g	20% 7.65g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	39.6% 0.51mg	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	46.3% 185μg	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	292% 262mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Broccoli	Recommended Dietary Allowance
Calcium	11% 112mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	16% 0.14mg	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% 2.15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	27% 0.62mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	15% 553g	7.1% 263g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 1.5 times more Vitamin A, 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Broccoli have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Balsam-pear , Pods as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Balsam-pear , Pods have 1.4 times more Copper, 1.6 times more Magnesium, 1.9 times more Potassium, 3.9 times more Zinc and 2.1 times more Water than Raw Broccoli.
• While Raw Broccoli contains 6.3 times more Selenium and 3.3 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Broccoli have similar amounts of Calcium, Iron, Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Balsam-pear , Pods have 2.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Protein than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Raw Balsam-pear , Pods as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.