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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Balsam-pear , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	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	11.3% 14.7g	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	29.2% 11g	21% 7.94g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	71.4% 286μg	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	370% 333mg	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 , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	21.3% 1.7mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	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	17.6% 123mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	10% 373g	10% 373g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 4 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Balsam-pear , Pods have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Balsam-pear , Pods 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 , Pods vs Boiled Balsam-pear , Pods:

• Raw Balsam-pear , Pods have 2.1 times more Calcium than Boiled and Drained Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Balsam-pear , Pods have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Balsam-pear , Pods have 1.4 times more Fiber than Boiled and Drained Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Balsam-pear , Pods have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.