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

Weight per 100 calories

Boiled Balsam-pear , Leafy Tips with Salt

313g

Frozen Chopped Broccoli

385g

Boiled Balsam-pear , Leafy Tips with Salt have 1.2 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs Frozen Chopped 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

1.15%1.1g

0.63 gvs1.1 g

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

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Saturated Fat

0.53%0.17g

NA gvs0.17 g

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

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Omega 3

25.2%0.4g

NA gvs0.4 g

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

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Omega 6

0.7%0.12g

NA gvs0.12 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

14%18.4g

19.3 gvs18.4 g

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

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4.5%3.25g

Sugars

7.16%5.2g

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

3.25 gvs5.2 g

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

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Fructose

4.4%3.2g

≤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 gvs3.2 g

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

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Glucose

%2.9g

NA gvs2.9 g

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

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Sucrose

NA gvsNA g

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

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15.6%5.94g

Fiber

30.4%11.5g

5.94 gvs11.5 g

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

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20%11.3g

Protein

19.3%11g

11.3 gvs11 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 Frozen Chopped Broccoli

42%378μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

378 μgvs200 μg

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

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38.3%0.46mg

Vitamin B1

17%0.2mg

Thiamine

0.46 mgvs0.2 mg

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

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67.8%0.88mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.88 mgvs0.37 mg

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

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19.4%3.1mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs1.8 mg

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

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3.75%0.19mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.19 mgvs1.07 mg

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

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183%2.38mg

Vitamin B6

38.5%0.5mg

Pyridoxine

2.38 mgvs0.5 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

64.4%258μg

Folates and Folic Acid

275 μgvs258 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

241%217mg

Ascorbic acid

174 mgvs217 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

31.3%4.7mg

Tocopherols and Tocotrienols

4.53 mgvs4.7 mg

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

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425%510μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

510 μgvs312 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 Frozen Chopped Broccoli

13%131mg

Calcium

21.5%215mg

131 mgvs215 mg

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

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69.8%0.63mg

Copper

16.2%0.15mg

0.63 mgvs0.15 mg

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

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Fluoride

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

NA μgvsNA μg

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

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40%3.2mg

Iron

39%3.1mg

3.2 mgvs3.1 mg

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

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70%294mg

Magnesium

16.5%69.2mg

294 mgvs69.2 mg

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

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73%1.68mg

Manganese

49%1.13mg

1.68 mgvs1.13 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

27.5%192mg

241 mgvs192 mg

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

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55.3%1881mg

Potassium

24%815mg

1881 mgvs815 mg

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

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5.1%2.8μg

Selenium

19.6%10.8μg

2.8 μgvs10.8 μg

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

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52%778mg

Sodium

6.15%92mg

778 mgvs92 mg

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

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8.52%0.94mg

Zinc

16.8%1.85mg

0.94 mgvs1.85 mg

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

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7.5%277g

Water

9.5%352g

277 gvs352 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 Frozen Chopped Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.9 times more Vitamin A, 2.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 4.8 times more Vitamin B6 and 1.6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 5.7 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 4.3 times more Copper, 4.2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Potassium and 8.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 3.8 times more Selenium, 2 times more Zinc and 1.3 times more Water than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared contains 1.8 times more Fat, 1.6 times more Sugars and 1.9 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Frozen Chopped Broccoli, Unprepared 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 SaltFrozen Chopped BroccoliVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: