Comparing Nutrients in 1 kilogram 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	5.86% 170kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.44% 0.14g	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	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	NA	27% 19.5g	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	73.7% 28g	52.6% 20g	38g per day for Men 19-50 years
Protein	18% 10g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	31.5% 0.41mg	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	180% 720μg	128% 510μg	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	933% 840mg	367% 330mg	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	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	19% 190mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	36.7% 0.33mg	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	53.8% 4.3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	37.4% 0.86mg	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	44.3% 310mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25.4% 940g	25.4% 940g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.