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

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Boiled Balsam-pear , Leafy Tips: 294g

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 Broccoli Spears or Boiled Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.21% 0.035g	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	15% 19.6g	130g per day for Men 19-50 years
Sugars	7% 5.07g	4.2% 3.06g	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	27.2% 10.3g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	19% 10.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	22% 197μg	39.5% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	172% 2.24mg	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	81% 324μg	64.7% 259μg	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	262% 236mg	182% 164mg	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% 4.66mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	400% 480μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	14% 141mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	65.7% 0.59mg	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% 2.5mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	66% 276mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	68.5% 1.58mg	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	29% 203mg	32.4% 226mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	52% 1771mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	4.8% 2.65μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	2.55% 38.2mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	8.44% 312g	7.05% 261g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Frozen Broccoli Spears have 4.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Balsam-pear , Leafy Tips.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 1.8 times more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin E per 100 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Frozen Broccoli Spears have 2.5 times more Selenium, 1.5 times more Sodium and 1.3 times more Zinc than Boiled Balsam-pear , Leafy Tips.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 4.8 times more Copper, 5 times more Magnesium, 1.8 times more Manganese and 2.1 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Leafy Tips contain similar levels of Calcium, Iron, Phosphorus and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 2.3 times more Omega 3, 1.7 times more Sugars and 1.9 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• Both Frozen Broccoli Spears and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6 in 100 calories.