Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 100 calories

Frozen Chopped Broccoli

385g

Boiled Balsam-pear , Leafy Tips with Salt

313g

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

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

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

100 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Boiled Balsam-pear , Leafy Tips with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.15%1.1g

Fat

0.64%0.63g

1.1 gvs0.63 g

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

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0.53%0.17g

Saturated Fat

0.17 gvsNA g

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

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25.2%0.4g

Omega 3

0.4 gvsNA g

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

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0.7%0.12g

Omega 6

0.12 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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14%18.4g

Carbohydrate

15%19.3g

18.4 gvs19.3 g

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

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7.16%5.2g

Sugars

4.5%3.25g

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

5.2 gvs3.25 g

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

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4.4%3.2g

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]

3.2 gvsNA g

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

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%2.9g

Glucose

2.9 gvsNA g

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

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Sucrose

NA gvsNA g

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

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30.4%11.5g

Fiber

15.6%5.94g

11.5 gvs5.94 g

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

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19.3%11g

Protein

20%11.3g

11 gvs11.3 g

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

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Vitamins

Frozen Chopped Broccolivs Boiled Balsam-pear , Leafy Tips with Salt

22.2%200μg

Vitamin A

42%378μg

RAE, retinol activity equivalents

200 μgvs378 μg

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

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17%0.2mg

Vitamin B1

38.3%0.46mg

Thiamine

0.2 mgvs0.46 mg

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

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28.4%0.37mg

Vitamin B2

67.8%0.88mg

Riboflavin

0.37 mgvs0.88 mg

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

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11.3%1.8mg

Vitamin B3

19.4%3.1mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs3.1 mg

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

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21.5%1.07mg

Vitamin B5

3.75%0.19mg

Pantothenic acid

1.07 mgvs0.19 mg

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

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38.5%0.5mg

Vitamin B6

183%2.38mg

Pyridoxine

0.5 mgvs2.38 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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64.4%258μg

Vitamin B9

68.8%275μg

Folates and Folic Acid

258 μgvs275 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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241%217mg

Vitamin C

193%174mg

Ascorbic acid

217 mgvs174 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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31.3%4.7mg

Vitamin E

30.2%4.53mg

Tocopherols and Tocotrienols

4.7 mgvs4.53 mg

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

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260%312μg

Vitamin K

425%510μg

Phytomenadione or phylloquinone

312 μgvs510 μg

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

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Minerals

Frozen Chopped Broccolivs Boiled Balsam-pear , Leafy Tips with Salt

21.5%215mg

Calcium

13%131mg

215 mgvs131 mg

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

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16.2%0.15mg

Copper

69.8%0.63mg

0.15 mgvs0.63 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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39%3.1mg

Iron

40%3.2mg

3.1 mgvs3.2 mg

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

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16.5%69.2mg

Magnesium

70%294mg

69.2 mgvs294 mg

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

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49%1.13mg

Manganese

73%1.68mg

1.13 mgvs1.68 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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27.5%192mg

Phosphorus

34.4%241mg

192 mgvs241 mg

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

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24%815mg

Potassium

55.3%1881mg

815 mgvs1881 mg

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

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19.6%10.8μg

Selenium

5.1%2.8μg

10.8 μgvs2.8 μg

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

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6.15%92mg

Sodium

52%778mg

92 mgvs778 mg

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

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16.8%1.85mg

Zinc

8.52%0.94mg

1.85 mgvs0.94 mg

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

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9.5%352g

Water

7.5%277g

352 gvs277 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 Frozen Chopped Broccoli vs Boiled Balsam-pear , Leafy Tips with Salt:

Frozen Chopped Broccoli, Unprepared has 5.7 times more Vitamin B5 and 1.2 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 1.9 times more Vitamin A, 2.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 4.8 times more Vitamin B6 and 1.6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Vitamin B9 and Vitamin E per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Boiled Balsam-pear , Leafy Tips with Salt:

Frozen Chopped Broccoli, Unprepared has 1.6 times more Calcium, 3.8 times more Selenium, 2 times more Zinc and 1.3 times more Water than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 4.3 times more Copper, 4.2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Potassium and 8.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared has 1.8 times more Fat, 1.6 times more Sugars and 1.9 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliBoiled Balsam-pear , Leafy Tips with SaltVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with Salt

Compare Foods

Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: