Comparing Nutrients in 1 pound Boiled Balsam-pear , Leafy TipsVS Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs Broccoli

5.3%154kcal

Energy

5.3%154kcal

154 kcalvs154 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.94%0.91g

Fat

1.73%1.68g

0.91 gvs1.68 g

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

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0.45%0.15g

Saturated Fat

1.6%0.52g

0.15 gvs0.52 g

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

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18.4%0.29g

Omega 3

18%0.29g

0.29 gvs0.29 g

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

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0.32%0.054g

Omega 6

1.3%0.22g

0.054 gvs0.22 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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23.3%30.3g

Carbohydrate

23%30g

30.3 gvs30 g

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

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6.5%4.7g

Sugars

10.6%7.7g

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

4.7 gvs7.7 g

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

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Fructose

4.25%3.1g

≤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 gvs3.1 g

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

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Glucose

%2.22g

NA gvs2.22 g

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

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Sucrose

%0.45g

NA gvs0.45 g

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

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22.7%8.6g

Fiber

31%11.8g

8.6 gvs11.8 g

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

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29%16.3g

Protein

23%12.8g

16.3 gvs12.8 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tipsvs Broccoli

61%549μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

549 μgvs141 μg

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

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55.6%0.67mg

Vitamin B1

27%0.32mg

Thiamine

0.67 mgvs0.32 mg

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

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98%1.28mg

Vitamin B2

41%0.53mg

Riboflavin

1.28 mgvs0.53 mg

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

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28.2%4.5mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

4.5 mgvs2.9 mg

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

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5.44%0.27mg

Vitamin B5

52%2.6mg

Pantothenic acid

0.27 mgvs2.6 mg

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

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265%3.45mg

Vitamin B6

61%0.79mg

Pyridoxine

3.45 mgvs0.79 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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100%399μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

399 μgvs286 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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280%252mg

Vitamin C

450%405mg

Ascorbic acid

252 mgvs405 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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44%6.58mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

6.58 mgvs3.54 mg

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

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617%740μg

Vitamin K

384%461μg

Phytomenadione or phylloquinone

740 μgvs461 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Broccoli

19%191mg

Calcium

21.3%213mg

191 mgvs213 mg

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

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101%0.91mg

Copper

24.7%0.22mg

0.91 mgvs0.22 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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58%4.63mg

Iron

41.4%3.3mg

4.63 mgvs3.3 mg

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

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102%426mg

Magnesium

22.7%95mg

426 mgvs95 mg

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

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106%2.43mg

Manganese

41.4%0.95mg

2.43 mgvs0.95 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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50%349mg

Phosphorus

42.8%299mg

349 mgvs299 mg

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

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80.3%2731mg

Potassium

42%1433mg

2731 mgvs1433 mg

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

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7.42%4.1μg

Selenium

20.6%11.3μg

4.1 μgvs11.3 μg

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

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3.93%59mg

Sodium

9.98%150mg

59 mgvs150 mg

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

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12.4%1.36mg

Zinc

17%1.86mg

1.36 mgvs1.86 mg

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

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11%402g

Water

11%405g

402 gvs405 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Boiled Balsam-pear , Leafy Tips vs Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 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.
While Raw Broccoli contains 9.6 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Balsam-pear , Leafy Tips vs Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 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.
While Raw Broccoli contains 2.8 times more Selenium, 2.5 times more Sodium and 1.4 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Raw Broccoli have similar amounts of Calcium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Boiled and Drained Balsam-pear , Leafy Tips have 1.3 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Sugars and 1.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Raw Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 1 lb.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Boiled Balsam-pear , Leafy TipsVS Balsam-pear , PodsBroccoliVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 pound Boiled Balsam-pear , Leafy TipsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: