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

Weight per 100 calories

Balsam-pear , Leafy Tips
333g
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 - Balsam-pear , Leafy Tips or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Balsam-pear , Leafy Tips
52%
15%
33%
Boiled Broccoli
23%
9%
68%
100 kcal ▼

Macro Nutrients

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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2.37%2.3g
Fat
1.2%1.17g
2.3 gvs1.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.71%0.23g
NA gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
21.3%0.34g
NA gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.86%0.15g
NA 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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8.44%11g
Carbohydrate
15.8%20.5g
11 gvs20.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
5.48%3.97g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.97 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%1.4g
NA gvs1.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.23g
NA gvs0.23 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
25%9.43g
NA gvs9.43 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31.5%17.7g
Protein
12%6.8g
17.7 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Balsam-pear , Leafy Tipsvs Boiled Broccoli
32.2%290μg
Vitamin A
24.4%220μg
RAE, retinol activity equivalents
290 μgvs220 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50.3%0.6mg
Vitamin B1
15%0.18mg
Thiamine
0.6 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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93%1.2mg
Vitamin B2
27%0.35mg
Riboflavin
1.2 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23%3.7mg
Vitamin B3
9.88%1.58mg
Niacin, nicotinic acid, niacinamide
3.7 mgvs1.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.2%0.21mg
Vitamin B5
35%1.76mg
Pantothenic acid
0.21 mgvs1.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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206%2.68mg
Vitamin B6
44%0.57mg
Pyridoxine
2.68 mgvs0.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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107%427μg
Vitamin B9
77%309μg
Folates and Folic Acid
427 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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326%293mg
Vitamin C
206%185mg
Ascorbic acid
293 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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NA
Vitamin E
27.6%4.14mg
Tocopherols and Tocotrienols
NA mgvs4.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
336%403μg
Phytomenadione or phylloquinone
NA μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Balsam-pear , Leafy Tipsvs Boiled Broccoli
28%280mg
Calcium
11.4%114mg
280 mgvs114 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74.4%0.67mg
Copper
19.4%0.17mg
0.67 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
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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85%6.8mg
Iron
24%1.9mg
6.8 mgvs1.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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67.5%283mg
Magnesium
14.3%60mg
283 mgvs60 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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77.7%1.8mg
Manganese
24%0.55mg
1.8 mgvs0.55 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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47%330mg
Phosphorus
27.3%191mg
330 mgvs191 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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59.6%2027mg
Potassium
24.6%837mg
2027 mgvs837 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.45%3μg
Selenium
8.3%4.57μg
3 μgvs4.57 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.44%36.7mg
Sodium
7.8%117mg
36.7 mgvs117 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.1%1mg
Zinc
11.7%1.3mg
1 mgvs1.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.04%298g
Water
6.9%255g
298 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 Balsam-pear , Leafy Tips vs Boiled Broccoli:
Comparing minerals per 100 calories for Balsam-pear , Leafy Tips vs Boiled Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Balsam-pear , Leafy TipsVS Boiled Balsam-pear , Leafy TipsBoiled BroccoliVS Boiled Balsam-pear , Leafy TipsBalsam-pear , Leafy TipsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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