Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips VS Balsam-pear , Leafy Tips

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips: 882g
• Balsam-pear , Leafy Tips: 1000g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Balsam-pear , Leafy Tips?

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	36% 0.57g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	25.3% 33g	130g per day for Men 19-50 years
Sugars	12.7% 9.18g	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	44% 16.8g	NA	38g per day for Men 19-50 years
Protein	56.7% 31.8g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	119% 1068μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.78mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	516% 6.7mg	618% 8.03mg	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	194% 776μg	320% 1280μg	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	545% 491mg	978% 880mg	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	85.3% 12.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1199% 1439μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	37% 371mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	113% 9mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	197% 829mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	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	97% 679mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	156% 5312mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.65% 115mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	21% 783g	24% 893g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Balsam-pear , Leafy Tips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Balsam-pear , Leafy Tips?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Leafy Tips vs Balsam-pear , Leafy Tips:

• 300 calories of Boiled Balsam-pear , Leafy Tips have 1.2 times more Vitamin A than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Leafy Tips vs Balsam-pear , Leafy Tips:

• 300 kcal of Raw Balsam-pear , Leafy Tips contain 2.3 times more Calcium, 2.3 times more Iron and 1.5 times more Phosphorus than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Balsam-pear , Leafy Tips contain similar levels of Copper, Magnesium, Manganese, Potassium, Selenium, Sodium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Leafy Tips have 1.8 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 3.9 times more Fat and 1.7 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.