Comparing Nutrients in 100 calories BroccoliVS Boiled Balsam-pear , Leafy Tips

Weight per 100 calories

Broccoli

294g

Boiled Balsam-pear , Leafy Tips

294g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Balsam-pear , Leafy Tips

34%

62%

100 kcal ▼

Macro Nutrients

Broccolivs Boiled Balsam-pear , Leafy Tips

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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1.12%1.1g

Fat

0.61%0.59g

1.1 gvs0.59 g

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

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1.05%0.34g

Saturated Fat

0.29%0.094g

0.34 gvs0.094 g

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

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11.6%0.19g

Omega 3

12%0.19g

0.19 gvs0.19 g

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

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0.85%0.14g

Omega 6

0.21%0.035g

0.14 gvs0.035 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%19.5g

Carbohydrate

15%19.6g

19.5 gvs19.6 g

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

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6.9%5g

Sugars

4.2%3.06g

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

5 gvs3.06 g

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

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2.76%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]

2 gvsNA g

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

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%1.44g

Glucose

1.44 gvsNA g

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

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%0.29g

Sucrose

0.29 gvsNA g

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

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20%7.65g

Fiber

14.7%5.6g

7.65 gvs5.6 g

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

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15%8.3g

Protein

19%10.6g

8.3 gvs10.6 g

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

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Vitamins

Broccolivs Boiled Balsam-pear , Leafy Tips

10%91μg

Vitamin A

39.5%356μg

RAE, retinol activity equivalents

91 μgvs356 μg

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

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17.4%0.21mg

Vitamin B1

36%0.43mg

Thiamine

0.21 mgvs0.43 mg

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

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26.5%0.34mg

Vitamin B2

64%0.83mg

Riboflavin

0.34 mgvs0.83 mg

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

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11.7%1.88mg

Vitamin B3

18.3%2.93mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs2.93 mg

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

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33.7%1.7mg

Vitamin B5

3.53%0.18mg

Pantothenic acid

1.7 mgvs0.18 mg

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

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39.6%0.51mg

Vitamin B6

172%2.24mg

Pyridoxine

0.51 mgvs2.24 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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46.3%185μg

Vitamin B9

64.7%259μg

Folates and Folic Acid

185 μgvs259 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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292%262mg

Vitamin C

182%164mg

Ascorbic acid

262 mgvs164 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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15.3%2.3mg

Vitamin E

28.4%4.26mg

Tocopherols and Tocotrienols

2.3 mgvs4.26 mg

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

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249%299μg

Vitamin K

400%480μg

Phytomenadione or phylloquinone

299 μgvs480 μg

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

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Minerals

Broccolivs Boiled Balsam-pear , Leafy Tips

14%138mg

Calcium

12.4%124mg

138 mgvs124 mg

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

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16%0.14mg

Copper

65.7%0.59mg

0.14 mgvs0.59 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%2.15mg

Iron

37.5%3mg

2.15 mgvs3 mg

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

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14.7%61.8mg

Magnesium

66%276mg

61.8 mgvs276 mg

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

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27%0.62mg

Manganese

68.5%1.58mg

0.62 mgvs1.58 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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27.7%194mg

Phosphorus

32.4%226mg

194 mgvs226 mg

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

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27.3%929mg

Potassium

52%1771mg

929 mgvs1771 mg

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

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13.4%7.35μg

Selenium

4.8%2.65μg

7.35 μgvs2.65 μg

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

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6.47%97mg

Sodium

2.55%38.2mg

97 mgvs38.2 mg

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

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11%1.2mg

Zinc

8.02%0.88mg

1.2 mgvs0.88 mg

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

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7.1%263g

Water

7.05%261g

263 gvs261 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 Broccoli vs Boiled Balsam-pear , Leafy Tips:

Raw Broccoli has 9.6 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 3.9 times more Vitamin A, 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9, 1.9 times more Vitamin E and 1.6 times more Vitamin K than Raw Broccoli.
Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli vs Boiled Balsam-pear , Leafy Tips:

Raw Broccoli has 2.8 times more Selenium, 2.5 times more Sodium and 1.4 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 4.1 times more Copper, 1.4 times more Iron, 4.5 times more Magnesium, 2.6 times more Manganese and 1.9 times more Potassium than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Calcium, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Broccoli has 1.9 times more Fat, 3.6 times more Saturated Fat, 1.6 times more Sugars and 1.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 1.3 times more Protein than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

BroccoliVS Boiled BroccoliBoiled Balsam-pear , Leafy TipsVS Boiled BroccoliBroccoliVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Balsam-pear , Pods

Compare Foods

Comparing Nutrients in 100 calories BroccoliVS Boiled Balsam-pear , Leafy Tips

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: