Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy TipsVS Boiled Broccoli

Weight per 100 calories

Boiled Balsam-pear , Leafy Tips

294g

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 or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs 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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0.61%0.59g

Fat

1.2%1.17g

0.59 gvs1.17 g

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

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0.29%0.094g

Saturated Fat

0.71%0.23g

0.094 gvs0.23 g

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

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12%0.19g

Omega 3

21.3%0.34g

0.19 gvs0.34 g

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

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0.21%0.035g

Omega 6

0.86%0.15g

0.035 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%19.6g

Carbohydrate

15.8%20.5g

19.6 gvs20.5 g

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

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4.2%3.06g

Sugars

5.48%3.97g

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

3.06 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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14.7%5.6g

Fiber

25%9.43g

5.6 gvs9.43 g

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

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19%10.6g

Protein

12%6.8g

10.6 gvs6.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Balsam-pear , Leafy Tipsvs Boiled Broccoli

39.5%356μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

356 μgvs220 μg

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

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36%0.43mg

Vitamin B1

15%0.18mg

Thiamine

0.43 mgvs0.18 mg

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

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64%0.83mg

Vitamin B2

27%0.35mg

Riboflavin

0.83 mgvs0.35 mg

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

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18.3%2.93mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

2.93 mgvs1.58 mg

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

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3.53%0.18mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.18 mgvs1.76 mg

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

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172%2.24mg

Vitamin B6

44%0.57mg

Pyridoxine

2.24 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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64.7%259μg

Vitamin B9

77%309μg

Folates and Folic Acid

259 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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182%164mg

Vitamin C

206%185mg

Ascorbic acid

164 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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28.4%4.26mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

4.26 mgvs4.14 mg

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

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400%480μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

480 μgvs403 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Boiled Broccoli

12.4%124mg

Calcium

11.4%114mg

124 mgvs114 mg

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

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65.7%0.59mg

Copper

19.4%0.17mg

0.59 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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37.5%3mg

Iron

24%1.9mg

3 mgvs1.9 mg

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

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66%276mg

Magnesium

14.3%60mg

276 mgvs60 mg

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

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68.5%1.58mg

Manganese

24%0.55mg

1.58 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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32.4%226mg

Phosphorus

27.3%191mg

226 mgvs191 mg

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

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52%1771mg

Potassium

24.6%837mg

1771 mgvs837 mg

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

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4.8%2.65μg

Selenium

8.3%4.57μg

2.65 μgvs4.57 μg

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

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2.55%38.2mg

Sodium

7.8%117mg

38.2 mgvs117 mg

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

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8.02%0.88mg

Zinc

11.7%1.3mg

0.88 mgvs1.3 mg

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

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7.05%261g

Water

6.9%255g

261 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 vs Boiled Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 1.6 times more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.9 times more Vitamin B6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 10 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Broccoli have similar amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips 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 vs Boiled Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 3.4 times more Copper, 1.6 times more Iron, 4.6 times more Magnesium, 2.8 times more Manganese and 2.1 times more Potassium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Selenium, 3.1 times more Sodium and 1.5 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Broccoli have similar amounts of Calcium, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Balsam-pear , Leafy Tips have 1.6 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2 times more Fat, 1.8 times more Omega 3, 1.3 times more Sugars and 1.7 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Balsam-pear , Leafy TipsVS Balsam-pear , PodsBoiled BroccoliVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy TipsVS Boiled Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: