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

Weight per 300 calories

• Boiled Balsam-pear , Pods with Salt: 1579g
• Boiled Balsam-pear , Leafy Tips with Salt: 938g

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is low in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.2g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	13.4% 9.75g	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	83% 31.6g	47% 18g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	126% 1134μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	548% 7.13mg	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	201% 805μg	206% 825μg	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	579% 521mg	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	14.7% 2.2mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	14.2% 142mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	209% 1.9mg	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	75% 6mg	120% 9.56mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	210% 881mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	218% 5.03mg	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	81.2% 568mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	166% 5644mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	15.3% 8.44μg	55μg per day for Men 19-50 years
Sodium	255% 3821mg	156% 2334mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	40% 1483g	22.5% 831g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Balsam-pear , Pods with Salt have 5.4 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 12 times more Vitamin A, 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B3, 11 times more Vitamin B6, 6.1 times more Vitamin E and 20.2 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B9 and Vitamin C per 300 calories.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Balsam-pear , Pods with Salt have 1.6 times more Sodium, 4.3 times more Zinc and 1.8 times more Water than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2.8 times more Calcium, 3.6 times more Copper, 1.6 times more Iron, 3.5 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Potassium per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 3.2 times more Sugars and 1.8 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2.5 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.