Comparing Nutrients in 100 grams 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	0.59% 17kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.044% 0.014g	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	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.85% 3.7g	3.32% 4.32g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.95g	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	7.37% 2.8g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.8% 1g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.24% 0.21mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	3.15% 0.041mg	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	18% 72μg	12.8% 51μg	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	93% 84mg	36.7% 33mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	1.9% 19mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	3.67% 0.033mg	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	5.38% 0.43mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	3.87% 0.089mg	3.74% 0.086mg	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	4.43% 31mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.