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

Weight per 100 calories

Boiled Balsam-pear , Leafy Tips

294g

Cooked Chopped Frozen Broccoli

357g

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

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

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Cooked Chopped Frozen Broccoli

36%

61%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs Cooked Chopped Frozen 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

0.44%0.43g

0.59 gvs0.43 g

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

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0.29%0.094g

Saturated Fat

0.2%0.064g

0.094 gvs0.064 g

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

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12%0.19g

Omega 3

9.38%0.15g

0.19 gvs0.15 g

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

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0.21%0.035g

Omega 6

0.27%0.046g

0.035 gvs0.046 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

14.7%19g

19.6 gvs19 g

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

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4.2%3.06g

Sugars

7.24%5.25g

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

3.06 gvs5.25 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA 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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14.7%5.6g

Fiber

28%10.7g

5.6 gvs10.7 g

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

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19%10.6g

Protein

19.8%11g

10.6 gvs11 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tipsvs Cooked Chopped Frozen Broccoli

39.5%356μg

Vitamin A

20.2%182μg

RAE, retinol activity equivalents

356 μgvs182 μg

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

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36%0.43mg

Vitamin B1

16.4%0.2mg

Thiamine

0.43 mgvs0.2 mg

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

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64%0.83mg

Vitamin B2

22.3%0.29mg

Riboflavin

0.83 mgvs0.29 mg

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

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18.3%2.93mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

2.93 mgvs1.64 mg

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

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3.53%0.18mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

0.18 mgvs0.98 mg

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

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172%2.24mg

Vitamin B6

35.7%0.46mg

Pyridoxine

2.24 mgvs0.46 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

50%200μg

Folates and Folic Acid

259 μgvs200 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

159%143mg

Ascorbic acid

164 mgvs143 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

31.4%4.7mg

Tocopherols and Tocotrienols

4.26 mgvs4.7 mg

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

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400%480μg

Vitamin K

262%315μg

Phytomenadione or phylloquinone

480 μgvs315 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Cooked Chopped Frozen Broccoli

12.4%124mg

Calcium

11.8%118mg

124 mgvs118 mg

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

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65.7%0.59mg

Copper

13.5%0.12mg

0.59 mgvs0.12 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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37.5%3mg

Iron

27.2%2.18mg

3 mgvs2.18 mg

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

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66%276mg

Magnesium

11%46.4mg

276 mgvs46.4 mg

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

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68.5%1.58mg

Manganese

34.6%0.8mg

1.58 mgvs0.8 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

25%175mg

226 mgvs175 mg

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

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52%1771mg

Potassium

15%507mg

1771 mgvs507 mg

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

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4.8%2.65μg

Selenium

4.55%2.5μg

2.65 μgvs2.5 μg

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

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2.55%38.2mg

Sodium

2.6%39.3mg

38.2 mgvs39.3 mg

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

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8.02%0.88mg

Zinc

9.1%1mg

0.88 mgvs1 mg

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

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7.05%261g

Water

8.76%324g

261 gvs324 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 Cooked Chopped Frozen Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 2 times more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 4.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 5.5 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin C and Vitamin E per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled Chopped Frozen 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 Cooked Chopped Frozen Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 4.9 times more Copper, 1.4 times more Iron, 6 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 3.5 times more Potassium than Boiled Chopped Frozen Broccoli.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Selenium, Sodium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Balsam-pear , Leafy Tips have 1.3 times more Omega 3 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.7 times more Sugars and 1.9 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Balsam-pear , Leafy TipsVS Balsam-pear , PodsCooked Chopped Frozen BroccoliVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: