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

Weight per 100 calories

Boiled Balsam-pear , Leafy Tips with Salt

313g

Broccoli

294g

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 Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs 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

1.12%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

1.05%0.34g

NA gvs0.34 g

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

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Omega 3

11.6%0.19g

NA gvs0.19 g

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

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Omega 6

0.85%0.14g

NA gvs0.14 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%19.5g

19.3 gvs19.5 g

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

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4.5%3.25g

Sugars

6.9%5g

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

3.25 gvs5 g

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

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Fructose

2.76%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 gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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15.6%5.94g

Fiber

20%7.65g

5.94 gvs7.65 g

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

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20%11.3g

Protein

15%8.3g

11.3 gvs8.3 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 Broccoli

42%378μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

378 μgvs91 μg

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

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38.3%0.46mg

Vitamin B1

17.4%0.21mg

Thiamine

0.46 mgvs0.21 mg

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

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67.8%0.88mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.88 mgvs0.34 mg

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

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19.4%3.1mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs1.88 mg

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

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3.75%0.19mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.19 mgvs1.7 mg

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

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183%2.38mg

Vitamin B6

39.6%0.51mg

Pyridoxine

2.38 mgvs0.51 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

46.3%185μg

Folates and Folic Acid

275 μgvs185 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

292%262mg

Ascorbic acid

174 mgvs262 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

15.3%2.3mg

Tocopherols and Tocotrienols

4.53 mgvs2.3 mg

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

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425%510μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

510 μgvs299 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 Broccoli

13%131mg

Calcium

14%138mg

131 mgvs138 mg

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

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69.8%0.63mg

Copper

16%0.14mg

0.63 mgvs0.14 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

27%2.15mg

3.2 mgvs2.15 mg

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

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70%294mg

Magnesium

14.7%61.8mg

294 mgvs61.8 mg

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

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73%1.68mg

Manganese

27%0.62mg

1.68 mgvs0.62 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

27.7%194mg

241 mgvs194 mg

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

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55.3%1881mg

Potassium

27.3%929mg

1881 mgvs929 mg

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

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5.1%2.8μg

Selenium

13.4%7.35μg

2.8 μgvs7.35 μg

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

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52%778mg

Sodium

6.47%97mg

778 mgvs97 mg

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

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8.52%0.94mg

Zinc

11%1.2mg

0.94 mgvs1.2 mg

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

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7.5%277g

Water

7.1%263g

277 gvs263 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 Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 4.1 times more Vitamin A, 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 4.6 times more Vitamin B6, 1.5 times more Vitamin B9, 2 times more Vitamin E and 1.7 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 9 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw 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 Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 4.4 times more Copper, 1.5 times more Iron, 4.8 times more Magnesium, 2.7 times more Manganese, 1.2 times more Phosphorus, 2 times more Potassium and 8 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Selenium and 1.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Raw 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 1.4 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.7 times more Fat, 1.5 times more Sugars and 1.3 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw 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 SaltBroccoliVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: