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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Balsam-pear , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.91% 0.15g	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	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.54% 2g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	6.26% 0.081mg	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	25.3% 101μg	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	72.8% 65.5mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	7.28% 0.065mg	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	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	7.42% 0.17mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	5.04% 187g	5.04% 186g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 4 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Balsam-pear , Pods have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Balsam-pear , Pods have 2.1 times more Calcium than Boiled and Drained Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Balsam-pear , Pods have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Balsam-pear , Pods have 1.4 times more Fiber than Boiled and Drained Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Boiled and Drained Balsam-pear , Pods have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 7 oz.