Comparing Nutrients in 300 calories Boiled BroccoliVS Boiled Balsam-pear , Leafy Tips

Weight per 300 calories

Boiled Broccoli

857g

Boiled Balsam-pear , Leafy Tips

882g

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

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Boiled Balsam-pear , Leafy Tips

34%

62%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Boiled Balsam-pear , Leafy Tips

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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3.62%3.5g

Fat

1.8%1.76g

3.5 gvs1.76 g

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

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2.1%0.68g

Saturated Fat

0.88%0.28g

0.68 gvs0.28 g

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

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63.8%1g

Omega 3

36%0.57g

1 gvs0.57 g

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

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2.57%0.44g

Omega 6

0.62%0.11g

0.44 gvs0.11 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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47.3%61.5g

Carbohydrate

45.3%59g

61.5 gvs59 g

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

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16.4%12g

Sugars

12.7%9.18g

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

12 gvs9.18 g

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

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8.75%6.34g

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]

6.34 gvsNA g

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

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%4.2g

Glucose

4.2 gvsNA g

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

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%0.69g

Sucrose

0.69 gvsNA g

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

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74.4%28.3g

Fiber

44%16.8g

28.3 gvs16.8 g

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

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36.4%20.4g

Protein

56.7%31.8g

20.4 gvs31.8 g

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

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Vitamins

Boiled Broccolivs Boiled Balsam-pear , Leafy Tips

73.3%660μg

Vitamin A

119%1068μg

RAE, retinol activity equivalents

660 μgvs1068 μg

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

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45%0.54mg

Vitamin B1

108%1.3mg

Thiamine

0.54 mgvs1.3 mg

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

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81%1.05mg

Vitamin B2

191%2.5mg

Riboflavin

1.05 mgvs2.5 mg

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

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29.6%4.74mg

Vitamin B3

55%8.78mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs8.78 mg

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

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106%5.3mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

5.3 mgvs0.53 mg

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

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132%1.7mg

Vitamin B6

516%6.7mg

Pyridoxine

1.7 mgvs6.7 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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231%926μg

Vitamin B9

194%776μg

Folates and Folic Acid

926 μgvs776 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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618%556mg

Vitamin C

545%491mg

Ascorbic acid

556 mgvs491 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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83%12.4mg

Vitamin E

85.3%12.8mg

Tocopherols and Tocotrienols

12.4 mgvs12.8 mg

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

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1008%1209μg

Vitamin K

1199%1439μg

Phytomenadione or phylloquinone

1209 μgvs1439 μg

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

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Minerals

Boiled Broccolivs Boiled Balsam-pear , Leafy Tips

34.3%343mg

Calcium

37%371mg

343 mgvs371 mg

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

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58%0.52mg

Copper

197%1.77mg

0.52 mgvs1.77 mg

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

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0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

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71.8%5.74mg

Iron

113%9mg

5.74 mgvs9 mg

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

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43%180mg

Magnesium

197%829mg

180 mgvs829 mg

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

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72.3%1.66mg

Manganese

206%4.73mg

1.66 mgvs4.73 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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82%574mg

Phosphorus

97%679mg

574 mgvs679 mg

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

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74%2511mg

Potassium

156%5312mg

2511 mgvs5312 mg

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

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25%13.7μg

Selenium

14.4%7.94μg

13.7 μgvs7.94 μg

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

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23.4%351mg

Sodium

7.65%115mg

351 mgvs115 mg

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

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35%3.86mg

Zinc

24%2.65mg

3.86 mgvs2.65 mg

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

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20.7%765g

Water

21%783g

765 gvs783 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 Broccoli vs Boiled Balsam-pear , Leafy Tips:

Boiled and Drained Broccoli has 10 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 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.
Both Boiled and Drained Broccoli and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Broccoli has 1.7 times more Selenium, 3.1 times more Sodium and 1.5 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 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.
Both Boiled and Drained Broccoli and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Calcium, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 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.
While Boiled and Drained Balsam-pear , Leafy Tips contain 1.6 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Boiled Balsam-pear , Leafy Tips

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: