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

Weight per 100 calories

Frozen Chopped Broccoli

385g

Boiled Balsam-pear , Pods

526g

Frozen Chopped Broccoli has 1.4 times more energy per 100g than Boiled Balsam-pear , Pods. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Boiled Balsam-pear , Pods

15%

78%

100 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Boiled 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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1.15%1.1g

Fat

0.98%0.95g

1.1 gvs0.95 g

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

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0.53%0.17g

Saturated Fat

0.23%0.074g

0.17 gvs0.074 g

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

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25.2%0.4g

Omega 3

0%0g

0.4 gvs0 g

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

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0.7%0.12g

Omega 6

2.4%0.41g

0.12 gvs0.41 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%18.4g

Carbohydrate

17.5%22.7g

18.4 gvs22.7 g

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

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7.16%5.2g

Sugars

14%10.3g

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

5.2 gvs10.3 g

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

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4.4%3.2g

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]

3.2 gvsNA g

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

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%2.9g

Glucose

2.9 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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30.4%11.5g

Fiber

27.7%10.5g

11.5 gvs10.5 g

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

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19.3%11g

Protein

7.9%4.42g

11 gvs4.42 g

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

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Vitamins

Frozen Chopped Broccolivs Boiled Balsam-pear , Pods

22.2%200μg

Vitamin A

3.5%31.6μg

RAE, retinol activity equivalents

200 μgvs31.6 μg

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

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17%0.2mg

Vitamin B1

22.4%0.27mg

Thiamine

0.2 mgvs0.27 mg

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

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28.4%0.37mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.37 mgvs0.28 mg

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

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11.3%1.8mg

Vitamin B3

9.2%1.47mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.47 mg

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

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21.5%1.07mg

Vitamin B5

20.3%1mg

Pantothenic acid

1.07 mgvs1 mg

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

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38.5%0.5mg

Vitamin B6

16.6%0.22mg

Pyridoxine

0.5 mgvs0.22 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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64.4%258μg

Vitamin B9

67%268μg

Folates and Folic Acid

258 μgvs268 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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241%217mg

Vitamin C

193%174mg

Ascorbic acid

217 mgvs174 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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31.3%4.7mg

Vitamin E

4.9%0.74mg

Tocopherols and Tocotrienols

4.7 mgvs0.74 mg

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

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260%312μg

Vitamin K

21%25.3μg

Phytomenadione or phylloquinone

312 μgvs25.3 μg

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

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Minerals

Frozen Chopped Broccolivs Boiled Balsam-pear , Pods

21.5%215mg

Calcium

4.74%47.4mg

215 mgvs47.4 mg

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

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16.2%0.15mg

Copper

19.3%0.17mg

0.15 mgvs0.17 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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39%3.1mg

Iron

25%2mg

3.1 mgvs2 mg

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

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16.5%69.2mg

Magnesium

20%84.2mg

69.2 mgvs84.2 mg

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

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49%1.13mg

Manganese

19.7%0.45mg

1.13 mgvs0.45 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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27.5%192mg

Phosphorus

27%189mg

192 mgvs189 mg

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

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24%815mg

Potassium

49.4%1679mg

815 mgvs1679 mg

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

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19.6%10.8μg

Selenium

1.9%1.05μg

10.8 μgvs1.05 μg

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

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6.15%92mg

Sodium

2.1%31.6mg

92 mgvs31.6 mg

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

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16.8%1.85mg

Zinc

37%4.05mg

1.85 mgvs4.05 mg

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

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9.5%352g

Water

13.4%494g

352 gvs494 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 Frozen Chopped Broccoli vs Boiled Balsam-pear , Pods:

Frozen Chopped Broccoli, Unprepared has 6.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 2.3 times more Vitamin B6, 1.2 times more Vitamin C, 6.4 times more Vitamin E and 12.3 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 1.3 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Balsam-pear , Pods have similar amounts of Vitamin B5 and Vitamin B9 per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Frozen Chopped Broccoli, Unprepared has 4.5 times more Calcium, 1.6 times more Iron, 2.5 times more Manganese, 10.2 times more Selenium and 2.9 times more Sodium than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 2.1 times more Potassium, 2.2 times more Zinc and 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Balsam-pear , Pods have similar amounts of Copper, Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared has more Omega 3 and 2.4 times more Protein than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 3.4 times more Omega 6 and 2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy, Fat, Carbohydrate and Fiber per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliBoiled Balsam-pear , PodsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Bamboo ShootsBoiled Balsam-pear , PodsVS Bamboo Shoots

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: