Comparing Nutrients in 500 calories BroccoliVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 500 calories

Broccoli

1471g

Boiled Balsam-pear , Leafy Tips with Salt

1563g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

Broccolivs Boiled Balsam-pear , Leafy Tips with Salt

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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5.6%5.44g

Fat

3.22%3.13g

5.44 gvs3.13 g

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

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5.24%1.68g

Saturated Fat

1.68 gvsNA g

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

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58%0.93g

Omega 3

0.93 gvsNA g

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

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4.24%0.72g

Omega 6

0.72 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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75%98g

Carbohydrate

74%96g

98 gvs96 g

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

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34.5%25g

Sugars

22.4%16.3g

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

25 gvs16.3 g

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

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13.8%10g

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]

10 gvsNA g

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

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%7.2g

Glucose

7.2 gvsNA g

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

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%1.47g

Sucrose

1.47 gvsNA g

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

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101%38.2g

Fiber

78%29.7g

38.2 gvs29.7 g

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

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74%41.5g

Protein

100%56.3g

41.5 gvs56.3 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

50.7%456μg

Vitamin A

210%1891μg

RAE, retinol activity equivalents

456 μgvs1891 μg

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

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87%1.04mg

Vitamin B1

191%2.3mg

Thiamine

1.04 mgvs2.3 mg

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

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132%1.72mg

Vitamin B2

339%4.4mg

Riboflavin

1.72 mgvs4.4 mg

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

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58.7%9.4mg

Vitamin B3

97%15.5mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs15.5 mg

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

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169%8.43mg

Vitamin B5

18.8%0.94mg

Pantothenic acid

8.43 mgvs0.94 mg

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

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198%2.57mg

Vitamin B6

913%12mg

Pyridoxine

2.57 mgvs12 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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232%926μg

Vitamin B9

344%1375μg

Folates and Folic Acid

926 μgvs1375 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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1458%1312mg

Vitamin C

965%869mg

Ascorbic acid

1312 mgvs869 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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76.5%11.5mg

Vitamin E

151%22.7mg

Tocopherols and Tocotrienols

11.5 mgvs22.7 mg

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

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1245%1494μg

Vitamin K

2124%2548μg

Phytomenadione or phylloquinone

1494 μgvs2548 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

69%691mg

Calcium

65.6%656mg

691 mgvs656 mg

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

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80%0.72mg

Copper

349%3.14mg

0.72 mgvs3.14 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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134%10.7mg

Iron

199%16mg

10.7 mgvs16 mg

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

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73.5%309mg

Magnesium

350%1469mg

309 mgvs1469 mg

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

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134%3.1mg

Manganese

364%8.38mg

3.1 mgvs8.38 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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139%971mg

Phosphorus

172%1203mg

971 mgvs1203 mg

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

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137%4647mg

Potassium

277%9406mg

4647 mgvs9406 mg

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

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67%36.8μg

Selenium

25.6%14μg

36.8 μgvs14 μg

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

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32.4%485mg

Sodium

259%3891mg

485 mgvs3891 mg

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

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55%6.03mg

Zinc

42.6%4.7mg

6.03 mgvs4.7 mg

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

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35.5%1313g

Water

37.5%1386g

1313 gvs1386 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories BroccoliVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: