Comparing Nutrients in 100 grams Boiled Balsam-pear , Leafy Tips VS Balsam-pear , Pods

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	NA	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	NA	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.14% 6.68g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	1.43% 1.04g	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	5% 1.9g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	13.4% 121μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 1mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	4.24% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	3.3% 0.043mg	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	22% 88μg	18% 72μg	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	61.8% 55.6mg	93% 84mg	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	9.67% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	4.2% 42mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	3.78% 0.034mg	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	12.8% 1.02mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	3.87% 0.089mg	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	11% 77mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2.4% 88.7g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Balsam-pear , Leafy Tips vs Balsam-pear , Pods:

• Boiled and Drained Balsam-pear , Leafy Tips have 5 times more Vitamin A, 3.7 times more Vitamin B1, 7.1 times more Vitamin B2, 2.5 times more Vitamin B3, 17.7 times more Vitamin B6 and 1.2 times more Vitamin B9 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 3.5 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Balsam-pear , Leafy Tips vs Balsam-pear , Pods:

• Boiled and Drained Balsam-pear , Leafy Tips have 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, 2 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 Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Raw Balsam-pear , Pods have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Balsam-pear , Leafy Tips have 2 times more Energy, 1.8 times more Carbohydrate and 3.6 times more Protein than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.5 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.