Comparing Nutrients in 300 calories Boiled BroccoliVS Balsam-pear , Pods

Weight per 300 calories

Boiled Broccoli

857g

Balsam-pear , Pods

1765g

Boiled Broccoli has 2.1 times more energy per 100g than Balsam-pear , Pods. It has low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Balsam-pear , Pods

20%

72%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Balsam-pear , Pods

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

3.1%3g

3.5 gvs3 g

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

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2.1%0.68g

Saturated Fat

0.68 gvsNA g

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

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63.8%1g

Omega 3

1 gvsNA g

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

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2.57%0.44g

Omega 6

0.44 gvsNA 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

50.2%65.3g

61.5 gvs65.3 g

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

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16.4%12g

Sugars

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

12 gvsNA 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

130%49.4g

28.3 gvs49.4 g

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

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36.4%20.4g

Protein

31.5%17.6g

20.4 gvs17.6 g

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

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Vitamins

Boiled Broccolivs Balsam-pear , Pods

73.3%660μg

Vitamin A

47%424μg

RAE, retinol activity equivalents

660 μgvs424 μg

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

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45%0.54mg

Vitamin B1

59%0.71mg

Thiamine

0.54 mgvs0.71 mg

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

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81%1.05mg

Vitamin B2

54.3%0.71mg

Riboflavin

1.05 mgvs0.71 mg

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

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29.6%4.74mg

Vitamin B3

44%7.06mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs7.06 mg

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

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106%5.3mg

Vitamin B5

75%3.74mg

Pantothenic acid

5.3 mgvs3.74 mg

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

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132%1.7mg

Vitamin B6

58.4%0.76mg

Pyridoxine

1.7 mgvs0.76 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

318%1271μg

Folates and Folic Acid

926 μgvs1271 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

1647%1482mg

Ascorbic acid

556 mgvs1482 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

Tocopherols and Tocotrienols

12.4 mgvsNA mg

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

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1008%1209μg

Vitamin K

Phytomenadione or phylloquinone

1209 μgvsNA μg

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

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Minerals

Boiled Broccolivs Balsam-pear , Pods

34.3%343mg

Calcium

33.5%335mg

343 mgvs335 mg

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

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58%0.52mg

Copper

66.7%0.6mg

0.52 mgvs0.6 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

95%7.6mg

5.74 mgvs7.6 mg

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

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43%180mg

Magnesium

71.4%300mg

180 mgvs300 mg

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

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72.3%1.66mg

Manganese

68.3%1.57mg

1.66 mgvs1.57 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

78%547mg

574 mgvs547 mg

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

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74%2511mg

Potassium

154%5224mg

2511 mgvs5224 mg

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

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25%13.7μg

Selenium

6.4%3.53μg

13.7 μgvs3.53 μg

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

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23.4%351mg

Sodium

5.9%88.2mg

351 mgvs88.2 mg

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

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35%3.86mg

Zinc

128%14mg

3.86 mgvs14 mg

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

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20.7%765g

Water

45%1659g

765 gvs1659 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 Balsam-pear , Pods:

Boiled and Drained Broccoli has 1.6 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Broccoli has 3.9 times more Selenium and 4 times more Sodium than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 1.3 times more Iron, 1.7 times more Magnesium, 2.1 times more Potassium, 3.7 times more Zinc and 2.2 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Balsam-pear , Pods have similar amounts of Calcium, Copper, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Balsam-pear , Pods contain 1.7 times more Fiber than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Balsam-pear , Pods have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Broccoli as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliBalsam-pear , PodsVS Frozen Chopped BroccoliBoiled BroccoliVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Boiled Balsam-pear , Pods

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Balsam-pear , Pods

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: