Comparing Nutrients in 7 ounces Boiled Balsam-pear , Leafy TipsVS Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs Broccoli

2.33%67.5kcal

Energy

2.33%67.5kcal

67.5 kcalvs67.5 kcal

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

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0.41%0.4g

Fat

0.76%0.73g

0.4 gvs0.73 g

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

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0.2%0.064g

Saturated Fat

0.71%0.23g

0.064 gvs0.23 g

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

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8.06%0.13g

Omega 3

7.8%0.13g

0.13 gvs0.13 g

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

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0.14%0.024g

Omega 6

0.57%0.097g

0.024 gvs0.097 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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10%13.3g

Carbohydrate

10%13g

13.3 gvs13 g

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

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2.85%2.06g

Sugars

4.65%3.37g

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

2.06 gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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9.92%3.77g

Fiber

13.6%5.16g

3.77 gvs5.16 g

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

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12.8%7.14g

Protein

10%5.6g

7.14 gvs5.6 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tipsvs Broccoli

26.7%240μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

240 μgvs61.5 μg

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

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24.3%0.29mg

Vitamin B1

11.7%0.14mg

Thiamine

0.29 mgvs0.14 mg

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

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43%0.56mg

Vitamin B2

18%0.23mg

Riboflavin

0.56 mgvs0.23 mg

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

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12.3%1.97mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

1.97 mgvs1.27 mg

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

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2.4%0.12mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.12 mgvs1.14 mg

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

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116%1.5mg

Vitamin B6

26.7%0.35mg

Pyridoxine

1.5 mgvs0.35 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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43.7%175μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

175 μgvs125 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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123%110mg

Vitamin C

197%177mg

Ascorbic acid

110 mgvs177 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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19%2.88mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

2.88 mgvs1.55 mg

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

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270%324μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

324 μgvs202 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Broccoli

8.33%83.3mg

Calcium

9.33%93mg

83.3 mgvs93 mg

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

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44.3%0.4mg

Copper

11%0.097mg

0.4 mgvs0.097 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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25.3%2.02mg

Iron

18%1.45mg

2.02 mgvs1.45 mg

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

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44.4%187mg

Magnesium

9.92%41.7mg

187 mgvs41.7 mg

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

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46.2%1.06mg

Manganese

18%0.42mg

1.06 mgvs0.42 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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22%153mg

Phosphorus

18.7%131mg

153 mgvs131 mg

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

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35%1195mg

Potassium

18.4%627mg

1195 mgvs627 mg

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

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3.25%1.8μg

Selenium

9.02%4.96μg

1.8 μgvs4.96 μg

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

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1.7%25.8mg

Sodium

4.37%65.5mg

25.8 mgvs65.5 mg

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

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5.4%0.6mg

Zinc

7.4%0.81mg

0.6 mgvs0.81 mg

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

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4.76%176g

Water

4.8%177g

176 gvs177 g

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

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Lets compare vitamin content per 7 ounces 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 7 oz.

Comparing minerals per 7 ounces 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Balsam-pear , Leafy Tips have 1.3 times more Protein than Raw Broccoli.
While Raw Broccoli contains 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 7 oz.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces Boiled Balsam-pear , Leafy TipsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: