Comparing Nutrients in 100 calories Balsam-pear , PodsVS Boiled Broccoli

Weight per 100 calories

Balsam-pear , Pods

588g

Boiled Broccoli

286g

Boiled and Drained Broccoli has 2.1 times more energy per unit of mass than Raw Balsam-pear , Pods, which is low in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Balsam-pear , Pods

20%

72%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Balsam-pear , Podsvs 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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1.03%1g

Fat

1.2%1.17g

1 gvs1.17 g

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

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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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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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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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16.7%21.8g

Carbohydrate

15.8%20.5g

21.8 gvs20.5 g

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

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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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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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43.3%16.5g

Fiber

25%9.43g

16.5 gvs9.43 g

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

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10.5%5.9g

Protein

12%6.8g

5.9 gvs6.8 g

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

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Vitamins

Balsam-pear , Podsvs Boiled Broccoli

15.7%141μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

141 μgvs220 μg

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

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19.6%0.24mg

Vitamin B1

15%0.18mg

Thiamine

0.24 mgvs0.18 mg

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

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18%0.24mg

Vitamin B2

27%0.35mg

Riboflavin

0.24 mgvs0.35 mg

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

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14.7%2.35mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

2.35 mgvs1.58 mg

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

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25%1.25mg

Vitamin B5

35%1.76mg

Pantothenic acid

1.25 mgvs1.76 mg

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

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19.5%0.25mg

Vitamin B6

44%0.57mg

Pyridoxine

0.25 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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106%424μg

Vitamin B9

77%309μg

Folates and Folic Acid

424 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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549%494mg

Vitamin C

206%185mg

Ascorbic acid

494 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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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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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 , Podsvs Boiled Broccoli

11%112mg

Calcium

11.4%114mg

112 mgvs114 mg

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

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22.2%0.2mg

Copper

19.4%0.17mg

0.2 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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31.6%2.53mg

Iron

24%1.9mg

2.53 mgvs1.9 mg

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

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24%100mg

Magnesium

14.3%60mg

100 mgvs60 mg

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

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22.8%0.52mg

Manganese

24%0.55mg

0.52 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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26%182mg

Phosphorus

27.3%191mg

182 mgvs191 mg

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

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51.2%1741mg

Potassium

24.6%837mg

1741 mgvs837 mg

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

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2.14%1.18μg

Selenium

8.3%4.57μg

1.18 μgvs4.57 μg

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

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1.96%29.4mg

Sodium

7.8%117mg

29.4 mgvs117 mg

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

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42.8%4.7mg

Zinc

11.7%1.3mg

4.7 mgvs1.3 mg

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

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15%553g

Water

6.9%255g

553 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 , Pods vs Boiled Broccoli:

Raw Balsam-pear , Pods have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.6 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Balsam-pear , Pods.
Both Raw Balsam-pear , Pods 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 Balsam-pear , Pods vs Boiled Broccoli:

Raw Balsam-pear , Pods have 1.3 times more Iron, 1.7 times more Magnesium, 2.1 times more Potassium, 3.7 times more Zinc and 2.2 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.9 times more Selenium and 4 times more Sodium than Raw Balsam-pear , Pods.
Both Raw Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Calcium, Copper, Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Balsam-pear , Pods have 1.7 times more Fiber than Boiled and Drained Broccoli.
Both Raw Balsam-pear , Pods and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
Both Raw Balsam-pear , Pods as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Balsam-pear , PodsVS Boiled Balsam-pear , PodsBoiled BroccoliVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Balsam-pear , PodsVS Boiled Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: