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

Weight per 500 calories

• Balsam-pear , Leafy Tips: 1667g
• Balsam-pear , Pods: 2941g

Balsam-pear , Leafy Tips have 1.8 times more energy per 100g than Balsam-pear , Pods. It has low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 500 calories - Balsam-pear , Leafy Tips or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Balsam-pear , Leafy Tips	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	5.15% 5g	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	42% 55g	83.7% 109g	130g per day for Men 19-50 years
Sugars	NA	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	NA	217% 82.4g	38g per day for Men 19-50 years
Protein	158% 88.3g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	161% 1450μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1029% 13.4mg	97% 1.26mg	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	533% 2133μg	529% 2118μg	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	1630% 1467mg	2745% 2471mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	140% 1400mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	111% 1mg	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	425% 34mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	337% 1417mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	114% 2.6mg	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	236% 1650mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	298% 10133mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	74.7% 2766g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have 2.1 times more Vitamin A, 2.6 times more Vitamin B1, 5.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 10.6 times more Vitamin B6 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 5.9 times more Vitamin B5 and 1.7 times more Vitamin C than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Balsam-pear , Pods have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Balsam-pear , Leafy Tips have 2.5 times more Calcium, 3.4 times more Copper, 2.7 times more Iron, 2.8 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Selenium and 1.2 times more Sodium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 4.7 times more Zinc and 1.9 times more Water than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Balsam-pear , Pods have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Leafy Tips have 2.3 times more Fat and 3 times more Protein than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Balsam-pear , Pods have similar amounts of Energy per 500 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.