Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Balsam-pear , Pods

Weight per 300 calories

Frozen Chopped Broccoli

1154g

Balsam-pear , Pods

1765g

Frozen Chopped Broccoli has 1.5 times more energy per 100g than Balsam-pear , Pods. It has very 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 - Frozen Chopped Broccoli or Balsam-pear , Pods?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Balsam-pear , Pods

20%

72%

300 kcal ▼

Macro Nutrients

Frozen Chopped 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 .

Find Vegetables rich in Energy

3.45%3.35g

Fat

3.1%3g

3.35 gvs3 g

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

Find Vegetables rich in Fat

1.6%0.51g

Saturated Fat

0.51 gvsNA g

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

Find Vegetables rich in Saturated Fat

75.7%1.2g

Omega 3

1.2 gvsNA g

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

Find Vegetables rich in Omega 3

2.1%0.36g

Omega 6

0.36 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

42.4%55g

Carbohydrate

50.2%65.3g

55 gvs65.3 g

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

Find Vegetables rich in Carbohydrate

21.5%15.6g

Sugars

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

15.6 gvsNA g

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

Find Vegetables rich in Sugars

13.2%9.58g

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]

9.58 gvsNA g

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

Find Vegetables rich in Fructose

%8.65g

Glucose

8.65 gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

91%34.6g

Fiber

130%49.4g

34.6 gvs49.4 g

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

Find Vegetables rich in Fiber

58%32.4g

Protein

31.5%17.6g

32.4 gvs17.6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Chopped Broccolivs Balsam-pear , Pods

66.7%600μg

Vitamin A

47%424μg

RAE, retinol activity equivalents

600 μgvs424 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

51%0.61mg

Vitamin B1

59%0.71mg

Thiamine

0.61 mgvs0.71 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

85.2%1.1mg

Vitamin B2

54.3%0.71mg

Riboflavin

1.1 mgvs0.71 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

34%5.42mg

Vitamin B3

44%7.06mg

Niacin, nicotinic acid, niacinamide

5.42 mgvs7.06 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

64.4%3.2mg

Vitamin B5

75%3.74mg

Pantothenic acid

3.2 mgvs3.74 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

115%1.5mg

Vitamin B6

58.4%0.76mg

Pyridoxine

1.5 mgvs0.76 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

193%773μg

Vitamin B9

318%1271μg

Folates and Folic Acid

773 μgvs1271 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

723%651mg

Vitamin C

1647%1482mg

Ascorbic acid

651 mgvs1482 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

94%14mg

Vitamin E

Tocopherols and Tocotrienols

14 mgvsNA mg

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

Find Vegetables rich in Vitamin E

780%936μg

Vitamin K

Phytomenadione or phylloquinone

936 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Frozen Chopped Broccolivs Balsam-pear , Pods

64.6%646mg

Calcium

33.5%335mg

646 mgvs335 mg

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

Find Vegetables rich in Calcium

48.7%0.44mg

Copper

66.7%0.6mg

0.44 mgvs0.6 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

117%9.35mg

Iron

95%7.6mg

9.35 mgvs7.6 mg

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

Find Vegetables rich in Iron

49.5%208mg

Magnesium

71.4%300mg

208 mgvs300 mg

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

Find Vegetables rich in Magnesium

147%3.4mg

Manganese

68.3%1.57mg

3.4 mgvs1.57 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

82.4%577mg

Phosphorus

78%547mg

577 mgvs547 mg

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

Find Vegetables rich in Phosphorus

72%2446mg

Potassium

154%5224mg

2446 mgvs5224 mg

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

Find Vegetables rich in Potassium

58.7%32.3μg

Selenium

6.4%3.53μg

32.3 μgvs3.53 μg

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

Find Vegetables rich in Selenium

18.5%277mg

Sodium

5.9%88.2mg

277 mgvs88.2 mg

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

Find Vegetables rich in Sodium

50.3%5.54mg

Zinc

128%14mg

5.54 mgvs14 mg

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

Find Vegetables rich in Zinc

28.5%1055g

Water

45%1659g

1055 gvs1659 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Balsam-pear , Pods:

Frozen Chopped Broccoli, Unprepared has 1.4 times more Vitamin A, 1.6 times more Vitamin B2 and 2 times more Vitamin B6 than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.3 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Raw Balsam-pear , Pods have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Balsam-pear , Pods:

Frozen Chopped Broccoli, Unprepared has 1.9 times more Calcium, 1.2 times more Iron, 2.2 times more Manganese, 9.2 times more Selenium and 3.1 times more Sodium than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 1.4 times more Copper, 1.4 times more Magnesium, 2.1 times more Potassium, 2.5 times more Zinc and 1.6 times more Water than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Raw Balsam-pear , Pods have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Chopped Broccoli, Unprepared has 1.8 times more Protein than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 1.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Raw Balsam-pear , Pods have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Balsam-pear , Pods

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: