Comparing Nutrients in 1 kilogram Balsam-pear , Pods VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Balsam-pear , Pods	Roasted Cashews	Recommended Dietary Allowance
Energy	5.86% 170kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	NA	286% 92g	32g per day for Men 19-50 years
Omega 3	NA	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	NA	451% 76.6g	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	251% 327g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	79% 30g	38g per day for Men 19-50 years
Protein	18% 10g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Roasted Cashews	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	197% 2.56mg	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	173% 690μg	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	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Roasted Cashews	Recommended Dietary Allowance
Calcium	19% 190mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	2467% 22mg	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	750% 60mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	359% 8.26mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	509% 56mg	11mg per day for Men 19-50 years
Water	25.4% 940g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Roasted Cashews per 1 kg

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

Lets compare vitamin content per 1 kilogram of Balsam-pear , Pods vs Roasted Cashews:

• 1 kilogram of Balsam-pear , Pods has more Vitamin A and more Vitamin C than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 5 times more Vitamin B1, 5 times more Vitamin B2, 3.5 times more Vitamin B3, 5.8 times more Vitamin B5 and 6 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Roasted Cashews provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Balsam-pear , Pods as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Balsam-pear , Pods vs Roasted Cashews:

• 1 kilogram of Balsam-pear , Pods has 55.3 times more Water than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2.4 times more Calcium, 65.3 times more Copper, 14 times more Iron, 15.3 times more Magnesium, 9.3 times more Manganese, 15.8 times more Phosphorus, 1.9 times more Potassium, 58.5 times more Selenium and 7 times more Zinc than Raw Balsam-pear , Pods.
• 1 kilogram of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Cashew Nuts contains 33.8 times more Energy, 272.6 times more Fat, 8.8 times more Carbohydrate and 15.3 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Roasted Cashews offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Balsam-pear , Pods provide inadequate amounts of Energy and Protein