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

Weight per 300 calories

Broccoli

882g

Boiled Balsam-pear , Leafy Tips with Salt

938g

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

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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

300 kcal ▼

Macro Nutrients

Broccolivs Boiled Balsam-pear , Leafy Tips with Salt

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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3.37%3.26g

Fat

1.93%1.88g

3.26 gvs1.88 g

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

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3.14%1g

Saturated Fat

1 gvsNA g

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

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34.7%0.56g

Omega 3

0.56 gvsNA g

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

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2.54%0.43g

Omega 6

0.43 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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45%58.6g

Carbohydrate

44.4%57.8g

58.6 gvs57.8 g

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

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20.7%15g

Sugars

13.4%9.75g

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

15 gvs9.75 g

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

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8.28%6g

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 gvsNA g

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

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%4.32g

Glucose

4.32 gvsNA g

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

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%0.88g

Sucrose

0.88 gvsNA g

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

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60.4%23g

Fiber

47%18g

23 gvs18 g

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

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44.4%25g

Protein

60.3%33.8g

25 gvs33.8 g

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

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Vitamins

Broccolivs Boiled Balsam-pear , Leafy Tips with Salt

30.4%274μg

Vitamin A

126%1134μg

RAE, retinol activity equivalents

274 μgvs1134 μg

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

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52.2%0.63mg

Vitamin B1

115%1.38mg

Thiamine

0.63 mgvs1.38 mg

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

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79.4%1.03mg

Vitamin B2

203%2.64mg

Riboflavin

1.03 mgvs2.64 mg

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

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35.2%5.64mg

Vitamin B3

58.3%9.33mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs9.33 mg

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

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101%5.06mg

Vitamin B5

11.3%0.56mg

Pantothenic acid

5.06 mgvs0.56 mg

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

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119%1.54mg

Vitamin B6

548%7.13mg

Pyridoxine

1.54 mgvs7.13 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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139%556μg

Vitamin B9

206%825μg

Folates and Folic Acid

556 μgvs825 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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875%787mg

Vitamin C

579%521mg

Ascorbic acid

787 mgvs521 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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46%6.9mg

Vitamin E

91%13.6mg

Tocopherols and Tocotrienols

6.9 mgvs13.6 mg

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

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747%896μg

Vitamin K

1274%1529μg

Phytomenadione or phylloquinone

896 μgvs1529 μg

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

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Minerals

Broccolivs Boiled Balsam-pear , Leafy Tips with Salt

41.5%415mg

Calcium

39.4%394mg

415 mgvs394 mg

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

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48%0.43mg

Copper

209%1.9mg

0.43 mgvs1.9 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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80.5%6.44mg

Iron

120%9.56mg

6.44 mgvs9.56 mg

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

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44%185mg

Magnesium

210%881mg

185 mgvs881 mg

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

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80.6%1.85mg

Manganese

218%5.03mg

1.85 mgvs5.03 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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83%582mg

Phosphorus

103%722mg

582 mgvs722 mg

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

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82%2788mg

Potassium

166%5644mg

2788 mgvs5644 mg

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

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40%22μg

Selenium

15.3%8.44μg

22 μgvs8.44 μg

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

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19.4%291mg

Sodium

156%2334mg

291 mgvs2334 mg

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

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33%3.6mg

Zinc

25.6%2.8mg

3.6 mgvs2.8 mg

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

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21.3%788g

Water

22.5%831g

788 gvs831 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 Broccoli vs Boiled Balsam-pear , Leafy Tips with Salt:

Raw Broccoli has 9 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 4.1 times more Vitamin A, 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 4.6 times more Vitamin B6, 1.5 times more Vitamin B9, 2 times more Vitamin E and 1.7 times more Vitamin K than Raw Broccoli.
Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Broccoli has 2.6 times more Selenium and 1.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 4.4 times more Copper, 1.5 times more Iron, 4.8 times more Magnesium, 2.7 times more Manganese, 2 times more Potassium and 8 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Calcium, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 1.7 times more Fat, 1.5 times more Sugars and 1.3 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.4 times more Protein than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliBoiled Balsam-pear , Leafy Tips with SaltVS Boiled BroccoliBroccoliVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with Salt

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: