Comparing Nutrients in 14 ounces Balsam-pear , Pods VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Almond paste	8%	52%	40%

Macro Nutrients

	Balsam-pear , Pods	Almond paste	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	NA	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	130% 22g	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	146% 190g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	50% 19g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Almond paste	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11% 0.14mg	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	72.4% 290μg	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	0.44% 0.4mg	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	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Almond paste	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	200% 1.8mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	148% 3.4mg	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	146% 1024mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	10% 373g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Balsam-pear , Pods versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Balsam-pear , Pods have more Vitamin A, 1.9 times more Vitamin B5 and 840 times more Vitamin C than Almond paste.
• While 14 oz of Almond paste contain 2.1 times more Vitamin B1, 10.4 times more Vitamin B2 and 3.6 times more Vitamin B3 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Almond paste provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Balsam-pear , Pods as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Balsam-pear , Pods vs Almond paste:

• 14 ounces of Balsam-pear , Pods have 6.7 times more Water than Almond paste.
• While 14 oz of Almond paste contain 9.1 times more Calcium, 13.4 times more Copper, 3.7 times more Iron, 7.6 times more Magnesium, 9.6 times more Manganese, 8.3 times more Phosphorus, 21 times more Selenium and 1.9 times more Zinc than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Almond paste contain similar levels of Potassium per 14 ounces.
• 14 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 26.9 times more Energy, 163.2 times more Fat, 12.9 times more Carbohydrate, 1.7 times more Fiber and 9 times more Protein than Raw Balsam-pear , Pods.
• 14 ounces of Balsam-pear , Pods provide inadequate amounts of Energy and Protein