Comparing Nutrients in 1 kilogram Balsam-pear , Leafy Tips VS Boiled Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	NA	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	50% 19g	38g per day for Men 19-50 years
Protein	95% 53g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	97% 870μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.62mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	585% 7.6mg	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	320% 1280μg	220% 880μg	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	978% 880mg	618% 556mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	84% 840mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	223% 2mg	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	255% 20.4mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	233% 5.36mg	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	141% 990mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24% 893g	24% 887g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Balsam-pear , Leafy Tips vs Boiled Balsam-pear , Leafy Tips:

• Raw Balsam-pear , Leafy Tips have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 1.4 times more Vitamin A than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Balsam-pear , Leafy Tips vs Boiled Balsam-pear , Leafy Tips:

• Raw Balsam-pear , Leafy Tips have 2 times more Calcium, 2 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Copper, Magnesium, Manganese, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Balsam-pear , Leafy Tips have 1.5 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy per 1 kg.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.