Comparing Nutrients in 7 ounces Balsam-pear , Leafy Tips VS Boiled Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.02% 6.53g	10% 13.3g	130g per day for Men 19-50 years
Sugars	NA	2.85% 2.06g	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	NA	9.92% 3.77g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	19% 173μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.3% 0.72mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	116% 1.5mg	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	63.5% 254μg	43.7% 175μg	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	194% 175mg	123% 110mg	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	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	270% 324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	16.7% 167mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	44.3% 0.4mg	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	50.6% 4.05mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	46.2% 1.06mg	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	28% 196mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	35% 1195mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Balsam-pear , Leafy Tips vs Boiled Balsam-pear , Leafy Tips:

• Raw Balsam-pear , Leafy Tips have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 1.4 times more Vitamin A than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Balsam-pear , Leafy Tips vs Boiled Balsam-pear , Leafy Tips:

• Raw Balsam-pear , Leafy Tips have 2 times more Calcium, 2 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Copper, Magnesium, Manganese, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Balsam-pear , Leafy Tips have 1.5 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy per 7 oz.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.