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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Balsam-pear , Leafy Tips	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	NA	215% 36.5g	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	51% 66.5g	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	NA	38g per day for Men 19-50 years
Protein	18.8% 10.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	19% 173μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.3% 0.72mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Leafy Tips VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Balsam-pear , Leafy Tips versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Balsam-pear , Leafy Tips have more Vitamin A, 1.3 times more Vitamin B3 and 5.7 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Vitamin B1 and 14.7 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Dried Beechnuts provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Leafy Tips as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Balsam-pear , Leafy Tips have 84 times more Calcium, more Magnesium, more Phosphorus and 13.5 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.3 times more Copper, 2.5 times more Manganese, 1.7 times more Potassium and 3.5 times more Sodium than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Dried Beechnuts contain similar levels of Iron and Zinc per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 19.2 times more Energy, 72.5 times more Fat and 10.2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Dried Beechnuts offer comparable quantities of Protein per seven ounces.
• 7 ounces of Balsam-pear , Leafy Tips provide inadequate amounts of Energy

Frequently Asked Questions about Balsam-pear , Leafy Tips VS Dried Beechnuts

What are the health benefits of Balsam-pear , Leafy Tips compared to Dried Beechnuts?

Balsam-pear (bitter melon) and leafy greens are rich in vitamins, minerals, and antioxidants, which can support overall health and reduce the risk of chronic diseases. Dried beech nuts are also nutritious but may be higher in calories and fat. Incorporating a variety of plant-based foods like balsam-pear and leafy greens can provide essential nutrients and promote optimal health.

Can I lose weight easier by eating more Balsam-pear , Leafy Tips or Dried Beechnuts?

Eating a diet rich in leafy greens, such as balsam-pear and leafy tips, can support weight loss due to their low calorie density, high fiber content, and nutrient density. Dried beechnuts, while nutritious, are higher in calories and fat, so they should be consumed in moderation if weight loss is your goal. Focus on incorporating a variety of plant-based foods, including leafy greens, whole grains, legumes, fruits, and vegetables, to support your weight loss journey.

Should I eat more Balsam-pear , Leafy Tips or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Balsam-pear and leafy greens are good sources of vitamins and minerals, but may not provide sufficient protein for muscle building. Dried beech nuts are a good source of plant-based protein and healthy fats, making them a better choice for muscle growth. Incorporating a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains into your diet will support muscle development.

What is the environmental impact of producing Balsam-pear , Leafy Tips compared to Dried Beechnuts?

Balsam-pear and leafy tips have a lower environmental impact compared to dried beechnuts. This is because plant-based foods generally require less water, land, and energy to produce than animal-based foods. Additionally, plant-based foods have a lower carbon footprint and contribute less to deforestation and habitat destruction. Choosing balsam-pear and leafy tips over dried beechnuts can help reduce your environmental footprint.