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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Blanched Almonds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	203% 5900kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	64% 46.3g	14.3% 10.4g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	50% 19g	38g per day for Men 19-50 years
Protein	382% 214g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	585% 7.6mg	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	123% 490μg	220% 880μg	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	0% 0mg	618% 556mg	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	1583% 238mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	236% 2360mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	223% 2mg	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	410% 32.8mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	233% 5.36mg	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	687% 4810mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24% 887g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled Balsam-pear , Leafy Tips per 1 kg

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

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

• 1 kilogram of Blanched Almonds has 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.5 times more Vitamin B3, 5.2 times more Vitamin B5 and 16.4 times more Vitamin E than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains more Vitamin A, 6.6 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Blanched Almonds as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Blanched Almonds has 5.6 times more Calcium, 5.1 times more Copper, 3.2 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 6.2 times more Phosphorus, 3.6 times more Selenium and 9.9 times more Zinc than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains 19.7 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled Balsam-pear , Leafy Tips contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 17.4 times more Energy, 262.6 times more Fat, 123.5 times more Saturated Fat, 1030.4 times more Omega 6, 2.8 times more Carbohydrate, 4.5 times more Sugars, 5.2 times more Fiber and 5.9 times more Protein than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains 16.3 times more Omega 3 than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Energy and Omega 6