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

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Boiled Balsam-pear , Pods: 1579g

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

Which food has more nutrients per 300 calories - Balsam-pear , Pods or Boiled Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Balsam-pear , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	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	50.2% 65.3g	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	130% 49.4g	83% 31.6g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	47% 424μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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 , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	33.5% 335mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	95% 7.6mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	78% 547mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	111% 12mg	11mg per day for Men 19-50 years
Water	45% 1659g	40% 1483g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 4.5 times more Vitamin A, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5, 1.6 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Balsam-pear , Pods have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Balsam-pear , Pods have 2.4 times more Calcium and 1.3 times more Iron than Boiled and Drained Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Balsam-pear , Pods have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Balsam-pear , Pods have 1.6 times more Fiber and 1.3 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.