Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips with SaltVS Broccoli

Weight per 300 calories

Boiled Balsam-pear , Leafy Tips with Salt

938g

Broccoli

882g

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

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips with Salt or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.93%1.88g

Fat

3.37%3.26g

1.88 gvs3.26 g

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

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Saturated Fat

3.14%1g

NA gvs1 g

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

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Omega 3

34.7%0.56g

NA gvs0.56 g

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

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Omega 6

2.54%0.43g

NA gvs0.43 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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44.4%57.8g

Carbohydrate

45%58.6g

57.8 gvs58.6 g

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

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13.4%9.75g

Sugars

20.7%15g

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

9.75 gvs15 g

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

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Fructose

8.28%6g

≤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 gvs6 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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47%18g

Fiber

60.4%23g

18 gvs23 g

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

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60.3%33.8g

Protein

44.4%25g

33.8 gvs25 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tips with Saltvs Broccoli

126%1134μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

1134 μgvs274 μg

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

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115%1.38mg

Vitamin B1

52.2%0.63mg

Thiamine

1.38 mgvs0.63 mg

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

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203%2.64mg

Vitamin B2

79.4%1.03mg

Riboflavin

2.64 mgvs1.03 mg

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

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58.3%9.33mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

9.33 mgvs5.64 mg

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

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11.3%0.56mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.56 mgvs5.06 mg

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

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548%7.13mg

Vitamin B6

119%1.54mg

Pyridoxine

7.13 mgvs1.54 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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206%825μg

Vitamin B9

139%556μg

Folates and Folic Acid

825 μgvs556 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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579%521mg

Vitamin C

875%787mg

Ascorbic acid

521 mgvs787 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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91%13.6mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

13.6 mgvs6.9 mg

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

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1274%1529μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

1529 μgvs896 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tips with Saltvs Broccoli

39.4%394mg

Calcium

41.5%415mg

394 mgvs415 mg

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

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209%1.9mg

Copper

48%0.43mg

1.9 mgvs0.43 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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120%9.56mg

Iron

80.5%6.44mg

9.56 mgvs6.44 mg

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

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210%881mg

Magnesium

44%185mg

881 mgvs185 mg

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

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218%5.03mg

Manganese

80.6%1.85mg

5.03 mgvs1.85 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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103%722mg

Phosphorus

83%582mg

722 mgvs582 mg

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

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166%5644mg

Potassium

82%2788mg

5644 mgvs2788 mg

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

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15.3%8.44μg

Selenium

40%22μg

8.44 μgvs22 μg

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

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156%2334mg

Sodium

19.4%291mg

2334 mgvs291 mg

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

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25.6%2.8mg

Zinc

33%3.6mg

2.8 mgvs3.6 mg

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

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22.5%831g

Water

21.3%788g

831 gvs788 g

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

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Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 4.1 times more Vitamin A, 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 4.6 times more Vitamin B6, 1.5 times more Vitamin B9, 2 times more Vitamin E and 1.7 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 9 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 4.4 times more Copper, 1.5 times more Iron, 4.8 times more Magnesium, 2.7 times more Manganese, 1.2 times more Phosphorus, 2 times more Potassium and 8 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Selenium and 1.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Raw Broccoli have similar amounts of Calcium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.4 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.7 times more Fat, 1.5 times more Sugars and 1.3 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with SaltBroccoliVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips with SaltVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips with Salt or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: