Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy TipsVS Broccoli

Weight per 500 calories

Boiled Balsam-pear , Leafy Tips

1471g

Broccoli

1471g

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 or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

3.03%2.94g

Fat

5.6%5.44g

2.94 gvs5.44 g

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

Find Vegetables rich in Fat

1.47%0.47g

Saturated Fat

5.24%1.68g

0.47 gvs1.68 g

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

Find Vegetables rich in Saturated Fat

59.7%0.96g

Omega 3

58%0.93g

0.96 gvs0.93 g

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

Find Vegetables rich in Omega 3

1.04%0.18g

Omega 6

4.24%0.72g

0.18 gvs0.72 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

75.6%98g

Carbohydrate

75%98g

98 gvs98 g

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

Find Vegetables rich in Carbohydrate

21%15.3g

Sugars

34.5%25g

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

15.3 gvs25 g

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

Find Vegetables rich in Sugars

Fructose

13.8%10g

≤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 g

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

Find Vegetables rich in Fructose

Glucose

%7.2g

NA gvs7.2 g

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

Find Vegetables rich in Glucose

Sucrose

%1.47g

NA gvs1.47 g

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

Find Vegetables rich in Sucrose

73.5%28g

Fiber

101%38.2g

28 gvs38.2 g

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

Find Vegetables rich in Fiber

95%53g

Protein

74%41.5g

53 gvs41.5 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Balsam-pear , Leafy Tipsvs Broccoli

198%1779μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

1779 μgvs456 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

180%2.16mg

Vitamin B1

87%1.04mg

Thiamine

2.16 mgvs1.04 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

319%4.15mg

Vitamin B2

132%1.72mg

Riboflavin

4.15 mgvs1.72 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

91%14.6mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

14.6 mgvs9.4 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

17.6%0.88mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.88 mgvs8.43 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

860%11mg

Vitamin B6

198%2.57mg

Pyridoxine

11 mgvs2.57 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

324%1294μg

Vitamin B9

232%926μg

Folates and Folic Acid

1294 μgvs926 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

908%818mg

Vitamin C

1458%1312mg

Ascorbic acid

818 mgvs1312 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

142%21.3mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

21.3 mgvs11.5 mg

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

Find Vegetables rich in Vitamin E

1999%2399μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

2399 μgvs1494 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Balsam-pear , Leafy Tipsvs Broccoli

61.8%618mg

Calcium

69%691mg

618 mgvs691 mg

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

Find Vegetables rich in Calcium

328%2.96mg

Copper

80%0.72mg

2.96 mgvs0.72 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

188%15mg

Iron

134%10.7mg

15 mgvs10.7 mg

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

Find Vegetables rich in Iron

329%1382mg

Magnesium

73.5%309mg

1382 mgvs309 mg

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

Find Vegetables rich in Magnesium

343%7.9mg

Manganese

134%3.1mg

7.9 mgvs3.1 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

162%1132mg

Phosphorus

139%971mg

1132 mgvs971 mg

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

Find Vegetables rich in Phosphorus

260%8853mg

Potassium

137%4647mg

8853 mgvs4647 mg

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

Find Vegetables rich in Potassium

24%13.2μg

Selenium

67%36.8μg

13.2 μgvs36.8 μg

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

Find Vegetables rich in Selenium

12.7%191mg

Sodium

32.4%485mg

191 mgvs485 mg

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

Find Vegetables rich in Sodium

40%4.4mg

Zinc

55%6.03mg

4.4 mgvs6.03 mg

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

Find Vegetables rich in Zinc

35.3%1304g

Water

35.5%1313g

1304 gvs1313 g

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

Find Vegetables rich in Water

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

Boiled and Drained Balsam-pear , Leafy Tips have 3.9 times more Vitamin A, 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9, 1.9 times more Vitamin E and 1.6 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 9.6 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Balsam-pear , Leafy Tips have 4.1 times more Copper, 1.4 times more Iron, 4.5 times more Magnesium, 2.6 times more Manganese and 1.9 times more Potassium than Raw Broccoli.
While Raw Broccoli contains 2.8 times more Selenium, 2.5 times more Sodium and 1.4 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Raw Broccoli have similar amounts of Calcium, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Balsam-pear , Leafy Tips have 1.3 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.9 times more Fat, 3.6 times more Saturated Fat, 1.6 times more Sugars and 1.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Raw Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Balsam-pear , Leafy TipsVS Balsam-pear , PodsBroccoliVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy TipsVS Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: