Comparing Nutrients in 1 kilogram Balsam-pear , Pods VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Balsam-pear , Pods	Dried Beechnuts	Recommended Dietary Allowance
Energy	5.86% 170kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	NA	179% 57g	32g per day for Men 19-50 years
Omega 3	NA	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	1082% 184g	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	258% 335g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	18% 10g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Dried Beechnuts	Recommended Dietary Allowance
Calcium	19% 190mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	583% 13.4mg	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	44.3% 310mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.4% 940g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Balsam-pear , Pods versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Balsam-pear , Pods vs Dried Beechnuts:

• 1 kilogram of Balsam-pear , Pods has more Vitamin A and 5.4 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 7.6 times more Vitamin B1, 9.3 times more Vitamin B2, 2.2 times more Vitamin B3, 4.4 times more Vitamin B5, 15.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Balsam-pear , Pods.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Balsam-pear , Pods vs Dried Beechnuts:

• 1 kilogram of Balsam-pear , Pods has more Magnesium, more Phosphorus, 2.2 times more Zinc and 14.2 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 19.7 times more Copper, 5.7 times more Iron, 15.1 times more Manganese, 3.4 times more Potassium and 7.6 times more Sodium than Raw Balsam-pear , Pods.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Balsam-pear , Pods as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 33.9 times more Energy, 294.1 times more Fat, 9.1 times more Carbohydrate and 6.2 times more Protein than Raw Balsam-pear , Pods.
• 1 kilogram of Balsam-pear , Pods provide inadequate amounts of Energy and Protein