Comparing Nutrients in 100 calories BroccoliVS Balsam-pear , Pods

Weight per 100 calories

Broccoli

294g

Balsam-pear , Pods

588g

Broccoli has 2 times more energy per 100g than Balsam-pear , Pods. It has 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 - Broccoli or Balsam-pear , Pods?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Balsam-pear , Pods

20%

72%

100 kcal ▼

Macro Nutrients

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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1.12%1.1g

Fat

1.03%1g

1.1 gvs1 g

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

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1.05%0.34g

Saturated Fat

0.34 gvsNA g

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

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11.6%0.19g

Omega 3

0.19 gvsNA g

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

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0.85%0.14g

Omega 6

0.14 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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15%19.5g

Carbohydrate

16.7%21.8g

19.5 gvs21.8 g

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

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6.9%5g

Sugars

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

5 gvsNA 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

43.3%16.5g

7.65 gvs16.5 g

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

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15%8.3g

Protein

10.5%5.9g

8.3 gvs5.9 g

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

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Vitamins

Broccolivs Balsam-pear , Pods

10%91μg

Vitamin A

15.7%141μg

RAE, retinol activity equivalents

91 μgvs141 μg

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

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17.4%0.21mg

Vitamin B1

19.6%0.24mg

Thiamine

0.21 mgvs0.24 mg

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

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26.5%0.34mg

Vitamin B2

18%0.24mg

Riboflavin

0.34 mgvs0.24 mg

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

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11.7%1.88mg

Vitamin B3

14.7%2.35mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs2.35 mg

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

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33.7%1.7mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.7 mgvs1.25 mg

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

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39.6%0.51mg

Vitamin B6

19.5%0.25mg

Pyridoxine

0.51 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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46.3%185μg

Vitamin B9

106%424μg

Folates and Folic Acid

185 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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292%262mg

Vitamin C

549%494mg

Ascorbic acid

262 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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15.3%2.3mg

Vitamin E

Tocopherols and Tocotrienols

2.3 mgvsNA mg

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

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249%299μg

Vitamin K

Phytomenadione or phylloquinone

299 μgvsNA μg

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

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Minerals

Broccolivs Balsam-pear , Pods

14%138mg

Calcium

11%112mg

138 mgvs112 mg

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

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16%0.14mg

Copper

22.2%0.2mg

0.14 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%2.15mg

Iron

31.6%2.53mg

2.15 mgvs2.53 mg

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

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14.7%61.8mg

Magnesium

24%100mg

61.8 mgvs100 mg

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

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27%0.62mg

Manganese

22.8%0.52mg

0.62 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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27.7%194mg

Phosphorus

26%182mg

194 mgvs182 mg

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

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27.3%929mg

Potassium

51.2%1741mg

929 mgvs1741 mg

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

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13.4%7.35μg

Selenium

2.14%1.18μg

7.35 μgvs1.18 μg

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

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6.47%97mg

Sodium

1.96%29.4mg

97 mgvs29.4 mg

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

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11%1.2mg

Zinc

42.8%4.7mg

1.2 mgvs4.7 mg

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

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7.1%263g

Water

15%553g

263 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 Broccoli vs Balsam-pear , Pods:

Raw Broccoli has 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 1.5 times more Vitamin A, 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Broccoli.
Both Raw Broccoli and Raw Balsam-pear , Pods have similar amounts of Vitamin B1 per 100 kcal.
Both Raw 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 Broccoli vs Balsam-pear , Pods:

Raw Broccoli has 1.2 times more Calcium, 6.3 times more Selenium and 3.3 times more Sodium than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 1.4 times more Copper, 1.6 times more Magnesium, 1.9 times more Potassium, 3.9 times more Zinc and 2.1 times more Water than Raw Broccoli.
Both Raw Broccoli and Raw Balsam-pear , Pods have similar amounts of Iron, Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Broccoli has 1.4 times more Protein than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 2.2 times more Fiber than Raw Broccoli.
Both Raw Broccoli and Raw Balsam-pear , Pods have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
Both Raw 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:

BroccoliVS Boiled BroccoliBalsam-pear , PodsVS Boiled BroccoliBroccoliVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Boiled Balsam-pear , Pods

Compare Foods

Comparing Nutrients in 100 calories BroccoliVS Balsam-pear , Pods

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: