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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Balsam-pear , Pods	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	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	5.65% 7.34g	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	14.6% 5.56g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.54% 2g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	35.7% 143μg	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	185% 167mg	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 , Pods	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	10.7% 0.85mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	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	8.8% 61.5mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	35% 1195mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.04% 187g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Boiled Balsam-pear , Leafy Tips per 7 oz

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

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

• 7 ounces of Balsam-pear , Pods have 3.5 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled Balsam-pear , Leafy Tips.
• While 7 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 5 times more Vitamin A, 3.7 times more Vitamin B1, 7.1 times more Vitamin B2, 2.5 times more Vitamin B3 and 17.7 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Balsam-pear , Pods have 2.7 times more Zinc than Boiled Balsam-pear , Leafy Tips.
• While 7 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 2.2 times more Calcium, 5.9 times more Copper, 2.4 times more Iron, 5.5 times more Magnesium, 6 times more Manganese, 2.5 times more Phosphorus and 2 times more Potassium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Balsam-pear , Leafy Tips contain similar levels of Water per seven ounces.
• 7 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Balsam-pear , Pods have 1.5 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• While 7 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 1.8 times more Carbohydrate and 3.6 times more Protein than Raw Balsam-pear , Pods.
• 7 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Energy in seven ounces.