Comparing Nutrients in 14 ounces Boiled Balsam-pear , Pods VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Balsam-pear , Pods	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	80% 104g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	3.78% 2.74g	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	21% 7.94g	27% 10.3g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	NA	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	50.6% 202μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	146% 131mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	NA	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	19% 1.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	NA	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	20.4% 143mg	NA	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	NA	11mg per day for Men 19-50 years
Water	10% 373g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Balsam-pear , Pods versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Pods vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Boiled Balsam-pear , Pods have 19.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Boiled Balsam-pear , Pods vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Boiled Balsam-pear , Pods have 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Iron, 1.4 times more Potassium and 49.7 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Balsam-pear , Pods have 2.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 6.7 times more Energy, 6.1 times more Carbohydrate, 1.3 times more Fiber and 2.6 times more Protein than Boiled and Drained Balsam-pear , Pods.
• 14 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Energy and Protein