Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Broccoli

Weight per 500 calories

Boiled Balsam-pear , Leafy Tips with Salt

1563g

Boiled Broccoli

1429g

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

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.22%3.13g

Fat

6.04%5.86g

3.13 gvs5.86 g

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

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Saturated Fat

3.53%1.13g

NA gvs1.13 g

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

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Omega 3

106%1.7g

NA gvs1.7 g

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

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Omega 6

4.3%0.73g

NA gvs0.73 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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74%96g

Carbohydrate

79%103g

96 gvs103 g

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

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22.4%16.3g

Sugars

27.4%20g

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

16.3 gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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78%29.7g

Fiber

124%47g

29.7 gvs47 g

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

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100%56.3g

Protein

60.7%34g

56.3 gvs34 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Broccoli

210%1891μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

1891 μgvs1100 μg

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

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191%2.3mg

Vitamin B1

75%0.9mg

Thiamine

2.3 mgvs0.9 mg

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

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339%4.4mg

Vitamin B2

135%1.76mg

Riboflavin

4.4 mgvs1.76 mg

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

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97%15.5mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

15.5 mgvs7.9 mg

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

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18.8%0.94mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.94 mgvs8.8 mg

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

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913%12mg

Vitamin B6

220%2.86mg

Pyridoxine

12 mgvs2.86 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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344%1375μg

Vitamin B9

386%1543μg

Folates and Folic Acid

1375 μgvs1543 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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965%869mg

Vitamin C

1030%927mg

Ascorbic acid

869 mgvs927 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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151%22.7mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

22.7 mgvs20.7 mg

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

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2124%2548μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

2548 μgvs2016 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Broccoli

65.6%656mg

Calcium

57%571mg

656 mgvs571 mg

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

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349%3.14mg

Copper

97%0.87mg

3.14 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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199%16mg

Iron

120%9.57mg

16 mgvs9.57 mg

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

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350%1469mg

Magnesium

71.4%300mg

1469 mgvs300 mg

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

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364%8.38mg

Manganese

120%2.77mg

8.38 mgvs2.77 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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172%1203mg

Phosphorus

137%957mg

1203 mgvs957 mg

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

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277%9406mg

Potassium

123%4186mg

9406 mgvs4186 mg

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

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25.6%14μg

Selenium

41.6%23μg

14 μgvs23 μg

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

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259%3891mg

Sodium

39%586mg

3891 mgvs586 mg

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

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42.6%4.7mg

Zinc

58.4%6.43mg

4.7 mgvs6.43 mg

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

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37.5%1386g

Water

34.5%1275g

1386 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Boiled Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.7 times more Vitamin A, 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.3 times more Vitamin K than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 9.4 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B9, Vitamin C and Vitamin E per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Boiled Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 3.6 times more Copper, 1.7 times more Iron, 4.9 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and 6.6 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.6 times more Selenium and 1.4 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled and Drained Broccoli have similar amounts of Calcium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.7 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.9 times more Fat and 1.6 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with SaltBoiled BroccoliVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: