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

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Boiled Balsam-pear , Leafy Tips: 1471g

Boiled and Drained Balsam-pear , Leafy Tips have 2 times more energy per unit of mass than Raw Balsam-pear , Pods, which is low in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Balsam-pear , Pods	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	NA	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	59.7% 0.96g	1.6g per day for Men 19-50 years
Omega 6	NA	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	75.6% 98g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	217% 82.4g	73.5% 28g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	198% 1779μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	860% 11mg	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	529% 2118μg	324% 1294μg	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	2745% 2471mg	908% 818mg	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	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1999% 2399μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	56% 559mg	61.8% 618mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	328% 2.96mg	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	158% 12.6mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	329% 1382mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	343% 7.9mg	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	130% 912mg	162% 1132mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	260% 8853mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	35.3% 1304g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 7.1 times more Vitamin B5, 1.6 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 2.5 times more Vitamin A, 1.8 times more Vitamin B1, 3.5 times more Vitamin B2 and 8.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Balsam-pear , Pods have 5.3 times more Zinc and 2.1 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 3 times more Copper, 2.8 times more Magnesium, 3 times more Manganese, 2.3 times more Selenium and 1.3 times more Sodium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Calcium, Iron, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Pods have 1.7 times more Fat and 2.9 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 1.8 times more Protein than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.