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Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy TipsVS Broccoli

Weight per 100 calories

Boiled Balsam-pear , Leafy Tips
294g
Broccoli
294g

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

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips
34%
4%
62%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.61%0.59g
Fat
1.12%1.1g
0.59 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.29%0.094g
Saturated Fat
1.05%0.34g
0.094 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
12%0.19g
Omega 3
11.6%0.19g
0.19 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.21%0.035g
Omega 6
0.85%0.14g
0.035 gvs0.14 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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15%19.6g
Carbohydrate
15%19.5g
19.6 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
4.2%3.06g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.06 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
2.76%2g
≤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 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
14.7%5.6g
Fiber
20%7.65g
5.6 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
19%10.6g
Protein
15%8.3g
10.6 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

39.5%356μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
356 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
36%0.43mg
Vitamin B1
17.4%0.21mg
Thiamine
0.43 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
64%0.83mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.83 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
18.3%2.93mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
2.93 mgvs1.88 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
3.53%0.18mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.18 mgvs1.7 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
172%2.24mg
Vitamin B6
39.6%0.51mg
Pyridoxine
2.24 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
64.7%259μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
259 μgvs185 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
182%164mg
Vitamin C
292%262mg
Ascorbic acid
164 mgvs262 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
28.4%4.26mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
4.26 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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400%480μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
480 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

12.4%124mg
Calcium
14%138mg
124 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
65.7%0.59mg
Copper
16%0.14mg
0.59 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
37.5%3mg
Iron
27%2.15mg
3 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66%276mg
Magnesium
14.7%61.8mg
276 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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68.5%1.58mg
Manganese
27%0.62mg
1.58 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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
32.4%226mg
Phosphorus
27.7%194mg
226 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
52%1771mg
Potassium
27.3%929mg
1771 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
4.8%2.65μg
Selenium
13.4%7.35μg
2.65 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.55%38.2mg
Sodium
6.47%97mg
38.2 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
8.02%0.88mg
Zinc
11%1.2mg
0.88 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
7.05%261g
Water
7.1%263g
261 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Leafy Tips vs Broccoli:
Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: