Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Balsam-pear , Leafy Tips

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Balsam-pear , Leafy Tips: 333g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Chopped Broccoli	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	8.44% 11g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	NA	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	4.4% 3.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	NA	38g per day for Men 19-50 years
Protein	19.3% 11g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	206% 2.68mg	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	64.4% 258μg	107% 427μg	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	241% 217mg	326% 293mg	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	31.3% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	21.5% 215mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	74.4% 0.67mg	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	39% 3.1mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	67.5% 283mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	77.7% 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	27.5% 192mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	59.6% 2027mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	2.44% 36.7mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	9.5% 352g	8.04% 298g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Balsam-pear , Leafy Tips Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Balsam-pear , Leafy Tips?

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

• 100 calories of Frozen Chopped Broccoli have 5.1 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 100 kcal of Raw Balsam-pear , Leafy Tips contain 1.5 times more Vitamin A, 3 times more Vitamin B1, 3.3 times more Vitamin B2, 2 times more Vitamin B3, 5.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Balsam-pear , Leafy Tips:

• 100 calories of Frozen Chopped Broccoli have 3.6 times more Selenium, 2.5 times more Sodium and 1.8 times more Zinc than Balsam-pear , Leafy Tips.
• While 100 kcal of Raw Balsam-pear , Leafy Tips contain 1.3 times more Calcium, 4.6 times more Copper, 2.2 times more Iron, 4.1 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus and 2.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Balsam-pear , Leafy Tips contain similar levels of Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have 1.7 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 100 kcal of Raw Balsam-pear , Leafy Tips contain 2.1 times more Fat and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 100 calories.