Comparing Nutrients in 100 calories Balsam-pear , Pods VS Brussels Sprouts

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Brussels Sprouts: 233g

Raw Brussels Sprouts have 2.5 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.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.1g	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	16% 21g	130g per day for Men 19-50 years
Sugars	NA	7.06% 5.1g	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	3% 2.16g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	43.3% 16.5g	23.3% 8.84g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	9.8% 88.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	39% 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	35.5% 142μg	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	220% 198mg	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	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	343% 412μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Calcium	11% 112mg	9.77% 98mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	18% 0.16mg	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	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	34% 0.78mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	6.77% 3.72μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	3.88% 58mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	8.88% 0.98mg	11mg per day for Men 19-50 years
Water	15% 553g	5.4% 200g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Brussels Sprouts Nutrients Per 100 Kcal

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

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

• 100 calories of Balsam-pear , Pods have 1.6 times more Vitamin A, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B9 and 2.5 times more Vitamin C than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 1.4 times more Vitamin B1 and 2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts provide similar amounts of Vitamin B2 per 100 calories.
• Both Raw Balsam-pear , Pods as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Balsam-pear , Pods have 1.2 times more Copper, 1.9 times more Magnesium, 1.9 times more Potassium, 4.8 times more Zinc and 2.8 times more Water than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 1.3 times more Iron, 1.5 times more Manganese, 3.2 times more Selenium and 2 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts contain similar levels of Calcium and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Pods have 1.9 times more Fiber than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 1.3 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts offer comparable quantities of Energy and Carbohydrate per 100 calories.