Comparing Nutrients in 1 kilogram Boiled Balsam-pear , Pods with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	6.55% 190kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	NA	128% 41g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43.2g	162% 210g	130g per day for Men 19-50 years
Sugars	27% 19.5g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	287% 109g	38g per day for Men 19-50 years
Protein	15% 8.4g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	105% 1.36mg	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	128% 510μg	138% 550μg	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	367% 330mg	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	9.33% 1.4mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	9% 90mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	1221% 11mg	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	47.5% 3.8mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	970% 22.3mg	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	51.4% 360mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	25.4% 940g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods with Salt VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Balsam-pear , Pods with Salt versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Balsam-pear , Pods with Salt vs Roasted Almonds:

• 1 kilogram of Boiled Balsam-pear , Pods with Salt has more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.5 times more Vitamin B1, 22.6 times more Vitamin B2, 13 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 170.7 times more Vitamin E than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Roasted Almonds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3 and Vitamin E
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Balsam-pear , Pods with Salt vs Roasted Almonds:

• 1 kilogram of Boiled Balsam-pear , Pods with Salt has 80.7 times more Sodium and 39 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 29.8 times more Calcium, 33.3 times more Copper, 9.8 times more Iron, 17.4 times more Magnesium, 26 times more Manganese, 13.1 times more Phosphorus, 2.2 times more Potassium, 10 times more Selenium and 4.3 times more Zinc than Boiled and Drained Balsam-pear , Pods with Salt.
• 1 kilogram of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Almonds contains 31.5 times more Energy, 291.9 times more Fat, 4.9 times more Carbohydrate, 2.5 times more Sugars, 5.5 times more Fiber and 25 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• 1 kilogram of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein