Comparing Nutrients in 1 pound Balsam-pear , Leafy Tips VS Boiled Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	4.7% 136kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	NA	6.5% 4.7g	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	NA	22.7% 8.6g	38g per day for Men 19-50 years
Protein	43% 24g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	44% 395μg	61% 549μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.4% 0.82mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	265% 3.45mg	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	145% 581μg	100% 399μg	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	444% 399mg	280% 252mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	617% 740μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	38% 381mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	101% 0.91mg	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	116% 9.25mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	102% 426mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	106% 2.43mg	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	64% 449mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	81% 2758mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 402g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 1.4 times more Vitamin A than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Balsam-pear , Leafy Tips vs Boiled Balsam-pear , Leafy Tips:

• Raw Balsam-pear , Leafy Tips have 2 times more Calcium, 2 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Copper, Magnesium, Manganese, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Balsam-pear , Leafy Tips have 1.5 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy per 1 lb.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.