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Comparing Nutrients in 14 ounces Boiled Balsam-pear , PodsVS Balsam-pear , Pods

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Pods
15%
7%
78%
Balsam-pear , Pods
20%
8%
72%
14 oz ▼

Macro Nutrients

2.6%75.4kcal
Energy
2.33%67.5kcal
75.4 kcalvs67.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.74%0.71g
Fat
0.7%0.67g
0.71 gvs0.67 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.17%0.056g
Saturated Fat
NA
0.056 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
NA
0 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.82%0.31g
Omega 6
NA
0.31 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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13%17g
Carbohydrate
11.3%14.7g
17 gvs14.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.7%7.74g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.74 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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21%7.94g
Fiber
29.2%11g
7.94 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
5.95%3.33g
Protein
7.1%3.97g
3.33 gvs3.97 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2.65%24μg
Vitamin A
10.6%95μg
RAE, retinol activity equivalents
24 μgvs95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.2mg
Vitamin B1
13.2%0.16mg
Thiamine
0.2 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg
Vitamin B2
12.2%0.16mg
Riboflavin
0.21 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.95%1.1mg
Vitamin B3
9.92%1.6mg
Niacin, nicotinic acid, niacinamide
1.1 mgvs1.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.3%0.77mg
Vitamin B5
17%0.84mg
Pantothenic acid
0.77 mgvs0.84 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.5%0.16mg
Vitamin B6
13%0.17mg
Pyridoxine
0.16 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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50.6%202μg
Vitamin B9
71.4%286μg
Folates and Folic Acid
202 μgvs286 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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146%131mg
Vitamin C
370%333mg
Ascorbic acid
131 mgvs333 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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3.7%0.56mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.56 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16%19μg
Vitamin K
NA
Phytomenadione or phylloquinone
19 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.57%35.7mg
Calcium
7.54%75.4mg
35.7 mgvs75.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.6%0.13mg
Copper
15%0.13mg
0.13 mgvs0.13 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 .

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19%1.5mg
Iron
21.3%1.7mg
1.5 mgvs1.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%63.5mg
Magnesium
16%67.5mg
63.5 mgvs67.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15%0.34mg
Manganese
15.4%0.35mg
0.34 mgvs0.35 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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20.4%143mg
Phosphorus
17.6%123mg
143 mgvs123 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37.2%1266mg
Potassium
34.6%1175mg
1266 mgvs1175 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg
Selenium
1.44%0.79μg
0.79 μgvs0.79 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.6%24mg
Sodium
1.32%20mg
24 mgvs20 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27.8%3.06mg
Zinc
29%3.18mg
3.06 mgvs3.18 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%373g
Water
10%373g
373 gvs373 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Pods vs Balsam-pear , Pods:
Comparing minerals per 14 ounces for Boiled Balsam-pear , Pods vs Balsam-pear , Pods:
Comparison of macro-nutrients per 14 ounces:



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