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

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• Boiled Balsam-pear , Pods: 1579g

Balsam-pear , Leafy Tips have 1.6 times more energy per 100g than Boiled Balsam-pear , Pods. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	NA	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	NA	42.5% 30.8g	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	83% 31.6g	38g per day for Men 19-50 years
Protein	95% 53g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	97% 870μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	49.8% 0.65mg	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	320% 1280μg	201% 805μg	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	978% 880mg	579% 521mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	84% 840mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	58% 0.52mg	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	255% 20.4mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	59% 1.36mg	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	141% 990mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	111% 12mg	11mg per day for Men 19-50 years
Water	24% 893g	40% 1483g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Balsam-pear , Leafy Tips have 9.2 times more Vitamin A, 2.2 times more Vitamin B1, 4.3 times more Vitamin B2, 2.5 times more Vitamin B3, 12.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 4.8 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Balsam-pear , Leafy Tips have 5.9 times more Calcium, 3.9 times more Copper, 3.4 times more Iron, 3.4 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium and 2.9 times more Selenium than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 4.1 times more Zinc and 1.7 times more Water than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Boiled Balsam-pear , Pods contain similar levels of Sodium per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Leafy Tips have 2.4 times more Fat and 4 times more Protein than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 2.1 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Boiled Balsam-pear , Pods offer comparable quantities of Energy per 300 calories.