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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Balsam-pear , Leafy Tips	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	NA	124% 39.5g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	727% 124g	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	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	NA	261% 99g	38g per day for Men 19-50 years
Protein	95% 53g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	97% 870μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.62mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	88.5% 1.15mg	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	123% 490μg	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	0% 0mg	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	1583% 238mg	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 , Leafy Tips	Blanched Almonds	Recommended Dietary Allowance
Calcium	84% 840mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	1141% 10.3mg	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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	798% 18.4mg	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	141% 990mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	24% 893g	1.2% 45g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have more Vitamin A, 7 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2 times more Vitamin B2, 3.2 times more Vitamin B3 and 5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Blanched Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Balsam-pear , Leafy Tips as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Balsam-pear , Leafy Tips have 19.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Calcium, 5.1 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 3.4 times more Manganese, 4.9 times more Phosphorus, 3.6 times more Selenium, 1.7 times more Sodium and 9.9 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Blanched Almonds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds contain 19.7 times more Energy, 76.1 times more Fat, 5.7 times more Carbohydrate and 4 times more Protein than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.