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

Weight per 500 calories

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

Raw Balsam-pear , Leafy Tips have 1.8 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.

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

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Pods	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	12% 11.5g	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	83.7% 109g	42% 55g	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	217% 82.4g	NA	38g per day for Men 19-50 years
Protein	52.5% 29.4g	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	161% 1450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	529% 2118μg	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	2745% 2471mg	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	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 , Pods	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	56% 559mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	158% 12.6mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	337% 1417mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	130% 912mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	298% 10133mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	40.2% 1488g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Balsam-pear , Pods have 5.9 times more Vitamin B5 and 1.7 times more Vitamin C than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 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.
• Both Balsam-pear , Pods and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B9 per 500 calories.
• Both Raw Balsam-pear , Pods 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 Balsam-pear , Pods vs Balsam-pear , Leafy Tips:

• 500 calories of Balsam-pear , Pods have 4.7 times more Zinc and 1.9 times more Water than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 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 and 2.6 times more Selenium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Balsam-pear , Leafy Tips contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Pods have 2 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 500 kcal of Raw Balsam-pear , Leafy Tips contain 2.3 times more Fat and 3 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 500 calories.