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

Weight per 100 calories

Broccoli

294g

Boiled Balsam-pear , Pods

526g

Broccoli has 1.8 times more energy per 100g than Boiled Balsam-pear , Pods. It has 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 - Broccoli or Boiled Balsam-pear , Pods?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Balsam-pear , Pods

15%

78%

100 kcal ▼

Macro Nutrients

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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1.12%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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1.05%0.34g

Saturated Fat

0.23%0.074g

0.34 gvs0.074 g

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

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11.6%0.19g

Omega 3

0%0g

0.19 gvs0 g

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

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0.85%0.14g

Omega 6

2.4%0.41g

0.14 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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15%19.5g

Carbohydrate

17.5%22.7g

19.5 gvs22.7 g

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

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6.9%5g

Sugars

14%10.3g

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

5 gvs10.3 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

27.7%10.5g

7.65 gvs10.5 g

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

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15%8.3g

Protein

7.9%4.42g

8.3 gvs4.42 g

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

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Vitamins

Broccolivs Boiled Balsam-pear , Pods

10%91μg

Vitamin A

3.5%31.6μg

RAE, retinol activity equivalents

91 μgvs31.6 μg

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

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17.4%0.21mg

Vitamin B1

22.4%0.27mg

Thiamine

0.21 mgvs0.27 mg

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

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26.5%0.34mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.34 mgvs0.28 mg

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

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11.7%1.88mg

Vitamin B3

9.2%1.47mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs1.47 mg

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

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33.7%1.7mg

Vitamin B5

20.3%1mg

Pantothenic acid

1.7 mgvs1 mg

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

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39.6%0.51mg

Vitamin B6

16.6%0.22mg

Pyridoxine

0.51 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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46.3%185μg

Vitamin B9

67%268μg

Folates and Folic Acid

185 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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292%262mg

Vitamin C

193%174mg

Ascorbic acid

262 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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15.3%2.3mg

Vitamin E

4.9%0.74mg

Tocopherols and Tocotrienols

2.3 mgvs0.74 mg

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

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249%299μg

Vitamin K

21%25.3μg

Phytomenadione or phylloquinone

299 μgvs25.3 μg

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

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Minerals

Broccolivs Boiled Balsam-pear , Pods

14%138mg

Calcium

4.74%47.4mg

138 mgvs47.4 mg

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

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16%0.14mg

Copper

19.3%0.17mg

0.14 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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27%2.15mg

Iron

25%2mg

2.15 mgvs2 mg

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

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14.7%61.8mg

Magnesium

20%84.2mg

61.8 mgvs84.2 mg

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

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27%0.62mg

Manganese

19.7%0.45mg

0.62 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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27.7%194mg

Phosphorus

27%189mg

194 mgvs189 mg

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

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27.3%929mg

Potassium

49.4%1679mg

929 mgvs1679 mg

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

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13.4%7.35μg

Selenium

1.9%1.05μg

7.35 μgvs1.05 μg

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

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6.47%97mg

Sodium

2.1%31.6mg

97 mgvs31.6 mg

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

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11%1.2mg

Zinc

37%4.05mg

1.2 mgvs4.05 mg

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

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7.1%263g

Water

13.4%494g

263 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 Broccoli vs Boiled Balsam-pear , Pods:

Raw Broccoli has 2.9 times more Vitamin A, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.5 times more Vitamin C, 3.1 times more Vitamin E and 11.8 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 and 1.4 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli 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 Broccoli vs Boiled Balsam-pear , Pods:

Raw Broccoli has 2.9 times more Calcium, 1.4 times more Manganese, 7 times more Selenium and 3.1 times more Sodium than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 1.4 times more Magnesium, 1.8 times more Potassium, 3.4 times more Zinc and 1.9 times more Water than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Copper, Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Broccoli has 4.6 times more Saturated Fat, more Omega 3 and 1.9 times more Protein than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 2.8 times more Omega 6, 2.1 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
Both Raw Broccoli 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:

BroccoliVS Boiled BroccoliBoiled Balsam-pear , PodsVS Boiled BroccoliBroccoliVS Bamboo ShootsBoiled Balsam-pear , PodsVS Bamboo Shoots

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: