Comparing Nutrients in 100 calories Balsam-pear , Leafy Tips VS Boiled Balsam-pear , Leafy Tips

Weight per 100 calories

• Balsam-pear , Leafy Tips: 333g
• Boiled Balsam-pear , Leafy Tips: 294g

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

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	NA	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.44% 11g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.06g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	14.7% 5.6g	38g per day for Men 19-50 years
Protein	31.5% 17.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	39.5% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 427μg	64.7% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	326% 293mg	182% 164mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	400% 480μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	28% 280mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	65.7% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	85% 6.8mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	66% 276mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	68.5% 1.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 330mg	32.4% 226mg	700mg per day for Men 19-50 years
Potassium	59.6% 2027mg	52% 1771mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	4.8% 2.65μg	55μg per day for Men 19-50 years
Sodium	2.44% 36.7mg	2.55% 38.2mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	8.04% 298g	7.05% 261g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Balsam-pear , Leafy Tips vs Boiled Balsam-pear , Leafy Tips:

• Raw Balsam-pear , Leafy Tips have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin A, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Balsam-pear , Leafy Tips vs Boiled Balsam-pear , Leafy Tips:

• Raw Balsam-pear , Leafy Tips have 2.3 times more Calcium, 2.3 times more Iron and 1.5 times more Phosphorus than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Copper, Magnesium, Manganese, Potassium, Selenium, Sodium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Balsam-pear , Leafy Tips have 3.9 times more Fat and 1.7 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 1.8 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy per 100 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.