Comparing Nutrients in 14 ounces Balsam-pear , Leafy Tips VS Boiled Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.74g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	37.6% 21g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	38.4% 345μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	12.5% 0.16mg	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	127% 508μg	50.6% 202μg	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	388% 349mg	146% 131mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	33.3% 333mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	14.6% 0.13mg	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	101% 8.1mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	15% 0.34mg	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	56% 393mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	71% 2413mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Balsam-pear , Leafy Tips vs Boiled Balsam-pear , Pods:

• Raw Balsam-pear , Leafy Tips have 14.5 times more Vitamin A, 3.5 times more Vitamin B1, 6.8 times more Vitamin B2, 4 times more Vitamin B3, 19.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 3.1 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Balsam-pear , Leafy Tips vs Boiled Balsam-pear , Pods:

• Raw Balsam-pear , Leafy Tips have 9.3 times more Calcium, 6.1 times more Copper, 5.4 times more Iron, 5.3 times more Magnesium, 6.2 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 4.5 times more Selenium than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 2.6 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Pods have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Balsam-pear , Leafy Tips have 1.6 times more Energy and 6.3 times more Protein than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.3 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.