Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Broccoli

Weight per 100 calories

Boiled Balsam-pear , Leafy Tips with Salt

313g

Boiled Broccoli

286g

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

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.64%0.63g

Fat

1.2%1.17g

0.63 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.71%0.23g

NA gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

21.3%0.34g

NA gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.86%0.15g

NA gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.3g

Carbohydrate

15.8%20.5g

19.3 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.5%3.25g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.25 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.9%2.1g

≤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]

NA gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.4g

NA gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.23g

NA gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.6%5.94g

Fiber

25%9.43g

5.94 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11.3g

Protein

12%6.8g

11.3 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Broccoli

42%378μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

378 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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38.3%0.46mg

Vitamin B1

15%0.18mg

Thiamine

0.46 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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67.8%0.88mg

Vitamin B2

27%0.35mg

Riboflavin

0.88 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.4%3.1mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.75%0.19mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.19 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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183%2.38mg

Vitamin B6

44%0.57mg

Pyridoxine

2.38 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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68.8%275μg

Vitamin B9

77%309μg

Folates and Folic Acid

275 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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193%174mg

Vitamin C

206%185mg

Ascorbic acid

174 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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30.2%4.53mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

4.53 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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425%510μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

510 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Broccoli

13%131mg

Calcium

11.4%114mg

131 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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69.8%0.63mg

Copper

19.4%0.17mg

0.63 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg

Iron

24%1.9mg

3.2 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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70%294mg

Magnesium

14.3%60mg

294 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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73%1.68mg

Manganese

24%0.55mg

1.68 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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34.4%241mg

Phosphorus

27.3%191mg

241 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55.3%1881mg

Potassium

24.6%837mg

1881 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.1%2.8μg

Selenium

8.3%4.57μg

2.8 μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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52%778mg

Sodium

7.8%117mg

778 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.52%0.94mg

Zinc

11.7%1.3mg

0.94 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.5%277g

Water

6.9%255g

277 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.7 times more Vitamin A, 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.3 times more Vitamin K than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 9.4 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B9, Vitamin C and Vitamin E per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 3.6 times more Copper, 1.7 times more Iron, 4.9 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and 6.6 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.6 times more Selenium and 1.4 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled and Drained Broccoli have similar amounts of Calcium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.7 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.9 times more Fat and 1.6 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with SaltBoiled BroccoliVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: