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

Weight per 100 calories

• Broccoli Raab: 455g
• Boiled Balsam-pear , Pods: 526g

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

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	53.7% 0.86g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.97% 13g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	14% 10.3g	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	1.07% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.3% 12.3g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	66% 595μg	3.5% 31.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.8% 0.78mg	16.6% 0.22mg	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	94% 377μg	67% 268μg	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	102% 92mg	193% 174mg	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	49% 7.36mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	848% 1018μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	49% 491mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	19.3% 0.17mg	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	122% 9.73mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	19.7% 0.45mg	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	47.4% 332mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	26.2% 891mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	11.4% 421g	13.4% 494g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Broccoli Raab have 18.9 times more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6, 1.4 times more Vitamin B9, 10 times more Vitamin E and 40.3 times more Vitamin K than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 1.9 times more Vitamin C than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Broccoli Raab have 10.4 times more Calcium, 4.9 times more Iron, 4 times more Manganese, 1.8 times more Phosphorus, 4.3 times more Selenium and 4.8 times more Sodium than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 1.9 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Balsam-pear , Pods contain similar levels of Copper, Magnesium, Zinc and Water per 100 calories.
• 100 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Broccoli Raab have 2.4 times more Fat, more Omega 3 and 3.3 times more Protein than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 3.1 times more Omega 6, 1.8 times more Carbohydrate and 5.9 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Balsam-pear , Pods offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 100 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3