Comparing Nutrients in 300 calories Boiled Balsam-pear , Pods with SaltVS Frozen Chopped Broccoli

Weight per 300 calories

Boiled Balsam-pear , Pods with Salt

1579g

Frozen Chopped Broccoli

1154g

Frozen Chopped Broccoli, Unprepared has 1.4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is very low in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Pods with Salt

15%

78%

Frozen Chopped Broccoli

34%

58%

300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Pods with Saltvs Frozen Chopped 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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2.93%2.84g

Fat

3.45%3.35g

2.84 gvs3.35 g

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

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Saturated Fat

1.6%0.51g

NA gvs0.51 g

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

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Omega 3

75.7%1.2g

NA gvs1.2 g

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

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Omega 6

2.1%0.36g

NA gvs0.36 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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52.5%68.2g

Carbohydrate

42.4%55g

68.2 gvs55 g

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

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42.5%30.8g

Sugars

21.5%15.6g

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

30.8 gvs15.6 g

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

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Fructose

13.2%9.58g

≤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 gvs9.58 g

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

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Glucose

%8.65g

NA gvs8.65 g

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

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Sucrose

NA gvsNA g

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

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83%31.6g

Fiber

91%34.6g

31.6 gvs34.6 g

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

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23.7%13.3g

Protein

58%32.4g

13.3 gvs32.4 g

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

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Vitamins

Boiled Balsam-pear , Pods with Saltvs Frozen Chopped Broccoli

10.5%95μg

Vitamin A

66.7%600μg

RAE, retinol activity equivalents

95 μgvs600 μg

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

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67%0.81mg

Vitamin B1

51%0.61mg

Thiamine

0.81 mgvs0.61 mg

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

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64.4%0.84mg

Vitamin B2

85.2%1.1mg

Riboflavin

0.84 mgvs1.1 mg

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

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27.6%4.42mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

4.42 mgvs5.42 mg

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

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61%3.05mg

Vitamin B5

64.4%3.2mg

Pantothenic acid

3.05 mgvs3.2 mg

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

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49.8%0.65mg

Vitamin B6

115%1.5mg

Pyridoxine

0.65 mgvs1.5 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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201%805μg

Vitamin B9

193%773μg

Folates and Folic Acid

805 μgvs773 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

723%651mg

Ascorbic acid

521 mgvs651 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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14.7%2.2mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

2.2 mgvs14 mg

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

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63%75.8μg

Vitamin K

780%936μg

Phytomenadione or phylloquinone

75.8 μgvs936 μg

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

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Minerals

Boiled Balsam-pear , Pods with Saltvs Frozen Chopped Broccoli

14.2%142mg

Calcium

64.6%646mg

142 mgvs646 mg

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

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58%0.52mg

Copper

48.7%0.44mg

0.52 mgvs0.44 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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75%6mg

Iron

117%9.35mg

6 mgvs9.35 mg

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

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60%253mg

Magnesium

49.5%208mg

253 mgvs208 mg

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

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59%1.36mg

Manganese

147%3.4mg

1.36 mgvs3.4 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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81.2%568mg

Phosphorus

82.4%577mg

568 mgvs577 mg

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

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148%5037mg

Potassium

72%2446mg

5037 mgvs2446 mg

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

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5.74%3.16μg

Selenium

58.7%32.3μg

3.16 μgvs32.3 μg

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

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255%3821mg

Sodium

18.5%277mg

3821 mgvs277 mg

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

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111%12mg

Zinc

50.3%5.54mg

12 mgvs5.54 mg

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

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40%1483g

Water

28.5%1055g

1483 gvs1055 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 , Pods with Salt vs Frozen Chopped Broccoli:

Boiled and Drained Balsam-pear , Pods with Salt have 1.3 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6.3 times more Vitamin A, 1.3 times more Vitamin B2, 2.3 times more Vitamin B6, 6.4 times more Vitamin E and 12.3 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
Both Boiled and Drained Balsam-pear , Pods with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C per 300 kcal.
Both Boiled and Drained Balsam-pear , Pods with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Balsam-pear , Pods with Salt vs Frozen Chopped Broccoli:

Boiled and Drained Balsam-pear , Pods with Salt have 1.2 times more Magnesium, 2.1 times more Potassium, 13.8 times more Sodium, 2.2 times more Zinc and 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 4.5 times more Calcium, 1.6 times more Iron, 2.5 times more Manganese and 10.2 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
Both Boiled and Drained Balsam-pear , Pods with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Balsam-pear , Pods with Salt have 1.2 times more Carbohydrate and 2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
Both Boiled and Drained Balsam-pear , Pods with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Fiber per 300 kcal.
Both Boiled and Drained Balsam-pear , Pods with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Balsam-pear , Pods with SaltVS Boiled Bamboo Shoots with SaltFrozen Chopped BroccoliVS Boiled Bamboo Shoots with SaltBoiled Balsam-pear , Pods with SaltVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 300 calories Boiled Balsam-pear , Pods with SaltVS Frozen Chopped Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: