Comparing Nutrients in 5 ounces Boiled Balsam-pear , Pods with Salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	0.93% 27kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	NA	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.12g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	37% 14g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.47% 0.27mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	12.5% 0.16mg	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	18% 72.3μg	17.4% 69.5μg	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	52% 46.8mg	0% 0mg	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	1.32% 0.2mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	162% 1.46mg	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	6.73% 0.54mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	113% 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	7.3% 51mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods with Salt VS Blanched Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Balsam-pear , Pods with Salt versus 5 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Balsam-pear , Pods with Salt vs Blanched Almonds:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have more Vitamin C and more Vitamin K than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 3.7 times more Vitamin B1, 13.4 times more Vitamin B2, 12.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 169.6 times more Vitamin E than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Blanched Almonds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3 and Vitamin E
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Balsam-pear , Pods with Salt vs Blanched Almonds:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 12.7 times more Sodium and 20.8 times more Water than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 26.2 times more Calcium, 31.1 times more Copper, 8.6 times more Iron, 16.8 times more Magnesium, 21.3 times more Manganese, 13.4 times more Phosphorus, 2.1 times more Potassium, 16 times more Selenium and 3.9 times more Zinc than Boiled and Drained Balsam-pear , Pods with Salt.
• 5 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Blanched Almonds contain 31.1 times more Energy, 291.8 times more Fat, 4.3 times more Carbohydrate, 2.4 times more Sugars, 5 times more Fiber and 25.5 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• 5 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein