Comparing Nutrients in 5 ounces Almond paste VS Boiled Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Almond paste	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	22.4% 649kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	7.3% 9.47g	130g per day for Men 19-50 years
Sugars	71% 51.4g	2.03% 1.47g	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	18% 6.8g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	83% 1.08mg	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	26% 103μg	31% 125μg	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	0.16% 0.14mg	87.6% 79mg	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	128% 19mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	24.4% 244mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	31.7% 0.28mg	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	28.3% 2.27mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	33% 0.76mg	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	52.2% 366mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Boiled Balsam-pear , Leafy Tips per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Boiled Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Boiled Balsam-pear , Leafy Tips:

• 5 ounces of Almond paste have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 9.3 times more Vitamin E than Boiled Balsam-pear , Leafy Tips.
• While 5 oz of Boiled and Drained Balsam-pear , Leafy Tips contain more Vitamin A, 1.8 times more Vitamin B1, 21.1 times more Vitamin B6, 556 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 5 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Almond paste as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Boiled Balsam-pear , Leafy Tips:

• 5 ounces of Almond paste have 4.1 times more Calcium, 2.3 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 3.4 times more Phosphorus, 4.7 times more Selenium and 4.9 times more Zinc than Boiled Balsam-pear , Leafy Tips.
• While 5 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 1.9 times more Potassium and 6.3 times more Water than Almond paste.
• 5 ounces of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 13.5 times more Energy, 138.7 times more Fat, 82.2 times more Saturated Fat, 3.1 times more Omega 3, 464.7 times more Omega 6, 7.2 times more Carbohydrate, 34.9 times more Sugars, 2.5 times more Fiber and 2.5 times more Protein than Boiled Balsam-pear , Leafy Tips.
• 5 ounces of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Energy and Omega 6