Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy TipsVS Boiled Broccoli

Weight per 300 calories

Boiled Balsam-pear , Leafy Tips

882g

Boiled Broccoli

857g

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 or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs Boiled 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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1.8%1.76g

Fat

3.62%3.5g

1.76 gvs3.5 g

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

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0.88%0.28g

Saturated Fat

2.1%0.68g

0.28 gvs0.68 g

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

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36%0.57g

Omega 3

63.8%1g

0.57 gvs1 g

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

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0.62%0.11g

Omega 6

2.57%0.44g

0.11 gvs0.44 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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45.3%59g

Carbohydrate

47.3%61.5g

59 gvs61.5 g

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

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12.7%9.18g

Sugars

16.4%12g

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

9.18 gvs12 g

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

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Fructose

8.75%6.34g

≤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 gvs6.34 g

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

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Glucose

%4.2g

NA gvs4.2 g

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

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Sucrose

%0.69g

NA gvs0.69 g

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

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44%16.8g

Fiber

74.4%28.3g

16.8 gvs28.3 g

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

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56.7%31.8g

Protein

36.4%20.4g

31.8 gvs20.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Balsam-pear , Leafy Tipsvs Boiled Broccoli

119%1068μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

1068 μgvs660 μg

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

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108%1.3mg

Vitamin B1

45%0.54mg

Thiamine

1.3 mgvs0.54 mg

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

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191%2.5mg

Vitamin B2

81%1.05mg

Riboflavin

2.5 mgvs1.05 mg

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

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55%8.78mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

8.78 mgvs4.74 mg

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

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10.6%0.53mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.53 mgvs5.3 mg

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

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516%6.7mg

Vitamin B6

132%1.7mg

Pyridoxine

6.7 mgvs1.7 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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194%776μg

Vitamin B9

231%926μg

Folates and Folic Acid

776 μgvs926 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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545%491mg

Vitamin C

618%556mg

Ascorbic acid

491 mgvs556 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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85.3%12.8mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

12.8 mgvs12.4 mg

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

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1199%1439μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

1439 μgvs1209 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Boiled Broccoli

37%371mg

Calcium

34.3%343mg

371 mgvs343 mg

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

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197%1.77mg

Copper

58%0.52mg

1.77 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.86%34.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs34.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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113%9mg

Iron

71.8%5.74mg

9 mgvs5.74 mg

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

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197%829mg

Magnesium

43%180mg

829 mgvs180 mg

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

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206%4.73mg

Manganese

72.3%1.66mg

4.73 mgvs1.66 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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97%679mg

Phosphorus

82%574mg

679 mgvs574 mg

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

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156%5312mg

Potassium

74%2511mg

5312 mgvs2511 mg

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

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14.4%7.94μg

Selenium

25%13.7μg

7.94 μgvs13.7 μg

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

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7.65%115mg

Sodium

23.4%351mg

115 mgvs351 mg

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

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24%2.65mg

Zinc

35%3.86mg

2.65 mgvs3.86 mg

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

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21%783g

Water

20.7%765g

783 gvs765 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 vs Boiled Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 1.6 times more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.9 times more Vitamin B6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 10 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Broccoli have similar amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Balsam-pear , Leafy Tips have 3.4 times more Copper, 1.6 times more Iron, 4.6 times more Magnesium, 2.8 times more Manganese and 2.1 times more Potassium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Selenium, 3.1 times more Sodium and 1.5 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Broccoli have similar amounts of Calcium, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Balsam-pear , Leafy Tips have 1.6 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2 times more Fat, 1.8 times more Omega 3, 1.3 times more Sugars and 1.7 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Balsam-pear , Leafy TipsVS Balsam-pear , PodsBoiled BroccoliVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy TipsVS Boiled Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: