Comparing Nutrients in 7 ounces BroccoliVS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

7 oz ▼

Macro Nutrients

Broccolivs Boiled Balsam-pear , Leafy Tips with Salt

2.33%67.5kcal

Energy

2.2%63.5kcal

67.5 kcalvs63.5 kcal

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

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0.76%0.73g

Fat

0.41%0.4g

0.73 gvs0.4 g

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

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0.71%0.23g

Saturated Fat

0.23 gvsNA g

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

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7.8%0.13g

Omega 3

0.13 gvsNA g

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

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0.57%0.097g

Omega 6

0.097 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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10%13g

Carbohydrate

9.4%12.2g

13 gvs12.2 g

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

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4.65%3.37g

Sugars

2.85%2.06g

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

3.37 gvs2.06 g

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

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1.86%1.35g

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]

1.35 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.2g

Sucrose

0.2 gvsNA g

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

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13.6%5.16g

Fiber

9.92%3.77g

5.16 gvs3.77 g

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

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10%5.6g

Protein

12.8%7.14g

5.6 gvs7.14 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

6.84%61.5μg

Vitamin A

26.7%240μg

RAE, retinol activity equivalents

61.5 μgvs240 μg

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

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11.7%0.14mg

Vitamin B1

24.3%0.29mg

Thiamine

0.14 mgvs0.29 mg

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

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18%0.23mg

Vitamin B2

43%0.56mg

Riboflavin

0.23 mgvs0.56 mg

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

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7.93%1.27mg

Vitamin B3

12.3%1.97mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs1.97 mg

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

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22.7%1.14mg

Vitamin B5

2.4%0.12mg

Pantothenic acid

1.14 mgvs0.12 mg

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

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26.7%0.35mg

Vitamin B6

116%1.5mg

Pyridoxine

0.35 mgvs1.5 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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31.3%125μg

Vitamin B9

43.7%175μg

Folates and Folic Acid

125 μgvs175 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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197%177mg

Vitamin C

123%110mg

Ascorbic acid

177 mgvs110 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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10.3%1.55mg

Vitamin E

19%2.88mg

Tocopherols and Tocotrienols

1.55 mgvs2.88 mg

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

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168%202μg

Vitamin K

270%324μg

Phytomenadione or phylloquinone

202 μgvs324 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

9.33%93mg

Calcium

8.33%83.3mg

93 mgvs83.3 mg

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

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11%0.097mg

Copper

44.3%0.4mg

0.097 mgvs0.4 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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18%1.45mg

Iron

25.3%2.02mg

1.45 mgvs2.02 mg

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

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9.92%41.7mg

Magnesium

44.4%187mg

41.7 mgvs187 mg

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

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18%0.42mg

Manganese

46.2%1.06mg

0.42 mgvs1.06 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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18.7%131mg

Phosphorus

22%153mg

131 mgvs153 mg

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

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18.4%627mg

Potassium

35%1195mg

627 mgvs1195 mg

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

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9.02%4.96μg

Selenium

3.25%1.8μg

4.96 μgvs1.8 μg

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

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4.37%65.5mg

Sodium

33%494mg

65.5 mgvs494 mg

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

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7.4%0.81mg

Zinc

5.4%0.6mg

0.81 mgvs0.6 mg

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

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4.8%177g

Water

4.76%176g

177 gvs176 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 Broccoli vs Boiled Balsam-pear , Leafy Tips with Salt:

Raw Broccoli has 9.6 times more Vitamin B5 and 1.6 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 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.
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 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Boiled Balsam-pear , Leafy Tips with Salt:

Raw Broccoli has 2.8 times more Selenium and 1.4 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 4.1 times more Copper, 1.4 times more Iron, 4.5 times more Magnesium, 2.6 times more Manganese, 1.9 times more Potassium and 7.5 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 1.6 times more Sugars and 1.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.3 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 7 oz.
Both Raw Broccoli as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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 7 ounces BroccoliVS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: