Comparing Nutrients in 100 calories Cooked Chopped Frozen BroccoliVS Balsam-pear , Pods

Weight per 100 calories

Cooked Chopped Frozen Broccoli

357g

Balsam-pear , Pods

588g

Cooked Chopped Frozen Broccoli has 1.6 times more energy per 100g than Balsam-pear , Pods. It has very low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Chopped Frozen Broccoli

36%

61%

Balsam-pear , Pods

20%

72%

100 kcal ▼

Macro Nutrients

Cooked Chopped Frozen Broccolivs Balsam-pear , Pods

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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0.44%0.43g

Fat

1.03%1g

0.43 gvs1 g

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

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0.2%0.064g

Saturated Fat

0.064 gvsNA g

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

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9.38%0.15g

Omega 3

0.15 gvsNA g

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

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0.27%0.046g

Omega 6

0.046 gvsNA 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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14.7%19g

Carbohydrate

16.7%21.8g

19 gvs21.8 g

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

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7.24%5.25g

Sugars

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

5.25 gvsNA 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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28%10.7g

Fiber

43.3%16.5g

10.7 gvs16.5 g

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

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19.8%11g

Protein

10.5%5.9g

11 gvs5.9 g

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

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Vitamins

Cooked Chopped Frozen Broccolivs Balsam-pear , Pods

20.2%182μg

Vitamin A

15.7%141μg

RAE, retinol activity equivalents

182 μgvs141 μg

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

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16.4%0.2mg

Vitamin B1

19.6%0.24mg

Thiamine

0.2 mgvs0.24 mg

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

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22.3%0.29mg

Vitamin B2

18%0.24mg

Riboflavin

0.29 mgvs0.24 mg

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

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10.2%1.64mg

Vitamin B3

14.7%2.35mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs2.35 mg

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

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19.6%0.98mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.98 mgvs1.25 mg

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

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35.7%0.46mg

Vitamin B6

19.5%0.25mg

Pyridoxine

0.46 mgvs0.25 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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50%200μg

Vitamin B9

106%424μg

Folates and Folic Acid

200 μgvs424 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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159%143mg

Vitamin C

549%494mg

Ascorbic acid

143 mgvs494 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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31.4%4.7mg

Vitamin E

Tocopherols and Tocotrienols

4.7 mgvsNA mg

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

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262%315μg

Vitamin K

Phytomenadione or phylloquinone

315 μgvsNA μg

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

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Minerals

Cooked Chopped Frozen Broccolivs Balsam-pear , Pods

11.8%118mg

Calcium

11%112mg

118 mgvs112 mg

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

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13.5%0.12mg

Copper

22.2%0.2mg

0.12 mgvs0.2 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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27.2%2.18mg

Iron

31.6%2.53mg

2.18 mgvs2.53 mg

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

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11%46.4mg

Magnesium

24%100mg

46.4 mgvs100 mg

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

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34.6%0.8mg

Manganese

22.8%0.52mg

0.8 mgvs0.52 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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25%175mg

Phosphorus

26%182mg

175 mgvs182 mg

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

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15%507mg

Potassium

51.2%1741mg

507 mgvs1741 mg

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

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4.55%2.5μg

Selenium

2.14%1.18μg

2.5 μgvs1.18 μg

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

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2.6%39.3mg

Sodium

1.96%29.4mg

39.3 mgvs29.4 mg

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

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9.1%1mg

Zinc

42.8%4.7mg

1 mgvs4.7 mg

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

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8.76%324g

Water

15%553g

324 gvs553 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 Cooked Chopped Frozen Broccoli vs Balsam-pear , Pods:

Boiled Chopped Frozen Broccoli has 1.3 times more Vitamin A, 1.2 times more Vitamin B2 and 1.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
Both Boiled Chopped Frozen Broccoli and Raw Balsam-pear , Pods have similar amounts of Vitamin B1 per 100 kcal.
Both Boiled Chopped Frozen Broccoli as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Balsam-pear , Pods:

Boiled Chopped Frozen Broccoli has 1.5 times more Manganese, 2.1 times more Selenium and 1.3 times more Sodium than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 1.6 times more Copper, 2.2 times more Magnesium, 3.4 times more Potassium, 4.7 times more Zinc and 1.7 times more Water than Boiled Chopped Frozen Broccoli.
Both Boiled Chopped Frozen Broccoli and Raw Balsam-pear , Pods have similar amounts of Calcium, Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Chopped Frozen Broccoli has 1.9 times more Protein than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 2.3 times more Fat and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
Both Boiled Chopped Frozen Broccoli and Raw Balsam-pear , Pods have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled Chopped Frozen Broccoli as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Chopped Frozen BroccoliVS Frozen Broccoli SpearsBalsam-pear , PodsVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Boiled Balsam-pear , Pods

Compare Foods

Comparing Nutrients in 100 calories Cooked Chopped Frozen BroccoliVS Balsam-pear , Pods

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: