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

Weight per 100 calories

Boiled Balsam-pear , Leafy Tips

294g

Frozen Chopped Broccoli

385g

Boiled Balsam-pear , Leafy Tips have 1.3 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 or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs 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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0.61%0.59g

Fat

1.15%1.1g

0.59 gvs1.1 g

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

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0.29%0.094g

Saturated Fat

0.53%0.17g

0.094 gvs0.17 g

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

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12%0.19g

Omega 3

25.2%0.4g

0.19 gvs0.4 g

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

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0.21%0.035g

Omega 6

0.7%0.12g

0.035 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%19.6g

Carbohydrate

14%18.4g

19.6 gvs18.4 g

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

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4.2%3.06g

Sugars

7.16%5.2g

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

3.06 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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14.7%5.6g

Fiber

30.4%11.5g

5.6 gvs11.5 g

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

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19%10.6g

Protein

19.3%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 Frozen Chopped Broccoli

39.5%356μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

356 μgvs200 μg

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

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36%0.43mg

Vitamin B1

17%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

28.4%0.37mg

Riboflavin

0.83 mgvs0.37 mg

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

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18.3%2.93mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.93 mgvs1.8 mg

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

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3.53%0.18mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.18 mgvs1.07 mg

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

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172%2.24mg

Vitamin B6

38.5%0.5mg

Pyridoxine

2.24 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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64.7%259μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

259 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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182%164mg

Vitamin C

241%217mg

Ascorbic acid

164 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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28.4%4.26mg

Vitamin E

31.3%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

260%312μg

Phytomenadione or phylloquinone

480 μgvs312 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Frozen Chopped Broccoli

12.4%124mg

Calcium

21.5%215mg

124 mgvs215 mg

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

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65.7%0.59mg

Copper

16.2%0.15mg

0.59 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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37.5%3mg

Iron

39%3.1mg

3 mgvs3.1 mg

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

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66%276mg

Magnesium

16.5%69.2mg

276 mgvs69.2 mg

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

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68.5%1.58mg

Manganese

49%1.13mg

1.58 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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32.4%226mg

Phosphorus

27.5%192mg

226 mgvs192 mg

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

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52%1771mg

Potassium

24%815mg

1771 mgvs815 mg

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

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4.8%2.65μg

Selenium

19.6%10.8μg

2.65 μgvs10.8 μg

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

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2.55%38.2mg

Sodium

6.15%92mg

38.2 mgvs92 mg

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

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8.02%0.88mg

Zinc

16.8%1.85mg

0.88 mgvs1.85 mg

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

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7.05%261g

Water

9.5%352g

261 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 vs Frozen Chopped Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 1.8 times more Vitamin A, 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.5 times more Vitamin B6 and 1.5 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6.1 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 and Vitamin E per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips 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 vs Frozen Chopped Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 4 times more Copper, 4 times more Magnesium, 1.4 times more Manganese and 2.2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Calcium, 4.1 times more Selenium, 2.4 times more Sodium, 2.1 times more Zinc and 1.3 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared contains 1.9 times more Fat, 2.1 times more Omega 3, 1.7 times more Sugars and 2.1 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Frozen Chopped Broccoli, Unprepared 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 , PodsFrozen Chopped BroccoliVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: