Comparing Nutrients in 5 ounces Boiled Balsam-pear , Leafy TipsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Boiled Broccoli

23%

68%

5 oz ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs Boiled Broccoli

1.66%48kcal

Energy

1.7%49.6kcal

48 kcalvs49.6 kcal

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

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0.29%0.28g

Fat

0.6%0.58g

0.28 gvs0.58 g

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

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0.14%0.045g

Saturated Fat

0.35%0.11g

0.045 gvs0.11 g

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

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5.76%0.092g

Omega 3

10.5%0.17g

0.092 gvs0.17 g

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

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0.1%0.017g

Omega 6

0.43%0.072g

0.017 gvs0.072 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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7.3%9.47g

Carbohydrate

7.83%10g

9.47 gvs10 g

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

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2.03%1.47g

Sugars

2.7%1.97g

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

1.47 gvs1.97 g

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

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Fructose

1.45%1.05g

≤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 gvs1.05 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.11g

NA gvs0.11 g

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

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7.1%2.7g

Fiber

12.3%4.68g

2.7 gvs4.68 g

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

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9.1%5.1g

Protein

6.02%3.37g

5.1 gvs3.37 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tipsvs Boiled Broccoli

19%172μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

172 μgvs109 μg

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

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17.4%0.21mg

Vitamin B1

7.44%0.089mg

Thiamine

0.21 mgvs0.089 mg

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

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30.7%0.4mg

Vitamin B2

13.4%0.17mg

Riboflavin

0.4 mgvs0.17 mg

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

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8.8%1.4mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs0.78 mg

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

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1.7%0.085mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

0.085 mgvs0.87 mg

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

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83%1.08mg

Vitamin B6

22%0.28mg

Pyridoxine

1.08 mgvs0.28 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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31%125μg

Vitamin B9

38.3%153μg

Folates and Folic Acid

125 μgvs153 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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87.6%79mg

Vitamin C

102%92mg

Ascorbic acid

79 mgvs92 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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13.7%2.06mg

Vitamin E

13.7%2.06mg

Tocopherols and Tocotrienols

2.06 mgvs2.06 mg

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

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193%231μg

Vitamin K

167%200μg

Phytomenadione or phylloquinone

231 μgvs200 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Boiled Broccoli

5.95%59.5mg

Calcium

5.67%56.7mg

59.5 mgvs56.7 mg

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

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31.7%0.28mg

Copper

9.6%0.086mg

0.28 mgvs0.086 mg

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

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Fluoride

0.14%5.67μg

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

NA μgvs5.67 μg

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

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18%1.45mg

Iron

12%0.95mg

1.45 mgvs0.95 mg

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

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31.7%133mg

Magnesium

7.1%29.8mg

133 mgvs29.8 mg

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

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33%0.76mg

Manganese

12%0.27mg

0.76 mgvs0.27 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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15.6%109mg

Phosphorus

13.6%95mg

109 mgvs95 mg

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

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25%853mg

Potassium

12.2%415mg

853 mgvs415 mg

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

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2.3%1.28μg

Selenium

4.12%2.27μg

1.28 μgvs2.27 μg

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

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1.23%18.4mg

Sodium

3.87%58mg

18.4 mgvs58 mg

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

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3.87%0.43mg

Zinc

5.8%0.64mg

0.43 mgvs0.64 mg

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

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3.4%126g

Water

3.4%127g

126 gvs127 g

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

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Lets compare vitamin content per 5 ounces of Boiled Balsam-pear , Leafy Tips vs Boiled Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 1.6 times more Vitamin A, 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin B6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 10.3 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Broccoli have similar amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 5 oz.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Balsam-pear , Leafy Tips vs Boiled Broccoli:

Boiled and Drained Balsam-pear , Leafy Tips have 3.3 times more Copper, 1.5 times more Iron, 4.5 times more Magnesium, 2.8 times more Manganese and 2.1 times more Potassium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.8 times more Selenium, 3.2 times more Sodium and 1.5 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Broccoli have similar amounts of Calcium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Balsam-pear , Leafy Tips have 1.5 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.8 times more Omega 3, 1.3 times more Sugars and 1.7 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 5 oz.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled Balsam-pear , Leafy TipsVS Balsam-pear , PodsBoiled BroccoliVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Boiled Balsam-pear , Leafy TipsVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: