Comparing Nutrients in 500 calories Boiled Balsam-pear , Pods VS Balsam-pear , Pods

Weight per 500 calories

• Boiled Balsam-pear , Pods: 2632g
• Balsam-pear , Pods: 2941g

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

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

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Pods	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	83.7% 109g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	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	139% 52.6g	217% 82.4g	38g per day for Men 19-50 years
Protein	39.5% 22g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	336% 1342μg	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	965% 868mg	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	24.6% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	23.7% 237mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	125% 10mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	135% 947mg	130% 912mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	10.5% 158mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	67% 2472g	74.7% 2766g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods contain 4.5 times more Vitamin A, 1.6 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Balsam-pear , Pods have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Balsam-pear , Pods 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 Boiled Balsam-pear , Pods vs Balsam-pear , Pods:

• Raw Balsam-pear , Pods contain 2.4 times more Calcium and 1.3 times more Iron than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Balsam-pear , Pods have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Pods contain 1.6 times more Fiber and 1.3 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Balsam-pear , Pods have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.