Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips VS Balsam-pear , Leafy Tips

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips: 1471g
• Balsam-pear , Leafy Tips: 1667g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	NA	32g per day for Men 19-50 years
Omega 3	59.7% 0.96g	NA	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	42% 55g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	73.5% 28g	NA	38g per day for Men 19-50 years
Protein	95% 53g	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	198% 1779μg	161% 1450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	860% 11mg	1029% 13.4mg	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	324% 1294μg	533% 2133μg	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	908% 818mg	1630% 1467mg	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	142% 21.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1999% 2399μg	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	61.8% 618mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	328% 2.96mg	372% 3.35mg	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	188% 15mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	329% 1382mg	337% 1417mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	388% 8.93mg	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	162% 1132mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	260% 8853mg	298% 10133mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	35.3% 1304g	40.2% 1488g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Balsam-pear , Leafy Tips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Balsam-pear , Leafy Tips?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips vs Balsam-pear , Leafy Tips:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 1.2 times more Vitamin A than Balsam-pear , Leafy Tips.
• While 500 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 500 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 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips vs Balsam-pear , Leafy Tips:

• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 1.8 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 500 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 500 calories.