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

Weight per 100 calories

• Balsam-pear , Leafy Tips: 333g
• Balsam-pear , Pods: 588g

Balsam-pear , Leafy Tips have 1.8 times more energy per 100g than Balsam-pear , Pods. It has low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Balsam-pear , Leafy Tips	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	31.5% 17.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	19.5% 0.25mg	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	106% 424μg	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	549% 494mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	28% 280mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	22.2% 0.2mg	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	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	22.8% 0.52mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	59.6% 2027mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	2.44% 36.7mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	8.04% 298g	15% 553g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have 2.1 times more Vitamin A, 2.6 times more Vitamin B1, 5.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 10.6 times more Vitamin B6 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 5.9 times more Vitamin B5 and 1.7 times more Vitamin C than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Balsam-pear , Pods have similar amounts of Vitamin B9 per 100 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Balsam-pear , Leafy Tips have 2.5 times more Calcium, 3.4 times more Copper, 2.7 times more Iron, 2.8 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Selenium and 1.2 times more Sodium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 4.7 times more Zinc and 1.9 times more Water than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Balsam-pear , Pods have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Balsam-pear , Leafy Tips have 2.3 times more Fat and 3 times more Protein than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Balsam-pear , Pods have similar amounts of Energy per 100 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.