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

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Leafy Tips	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.35% 0.34g	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	5.02% 6.53g	5.65% 7.34g	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	NA	14.6% 5.56g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	19% 173μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.3% 0.72mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	6.56% 0.085mg	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	35.7% 143μg	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	185% 167mg	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 , Leafy Tips	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	7.5% 0.067mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	7.68% 0.18mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.04% 187g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips have 3.6 times more Vitamin A, 4.5 times more Vitamin B1, 9.1 times more Vitamin B2, 2.8 times more Vitamin B3, 18.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 3.4 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Balsam-pear , Pods have similar amounts of Vitamin C per 7 oz.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Balsam-pear , Leafy Tips have 4.4 times more Calcium, 5.9 times more Copper, 4.7 times more Iron, 5 times more Magnesium, 6 times more Manganese, 3.2 times more Phosphorus, 2.1 times more Potassium and 4.5 times more Selenium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2.7 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Balsam-pear , Pods have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Balsam-pear , Leafy Tips have 1.8 times more Energy and 5.3 times more Protein than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Leafy Tips and Raw Balsam-pear , Pods have similar amounts of Carbohydrate per 7 oz.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.