Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips VS Cassava

Weight per 100 calories

• Boiled Balsam-pear , Leafy Tips: 294g
• Cassava: 62.5g

Raw Cassava has 4.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is above average in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Cassava	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	4.2% 3.06g	1.47% 1.06g	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	14.7% 5.6g	2.96% 1.13g	38g per day for Men 19-50 years
Protein	19% 10.6g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Cassava	Recommended Dietary Allowance
Vitamin A	39.5% 356μg	0.069% 0.63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	1.34% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	4.23% 0.055mg	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	64.7% 259μg	4.2% 17μg	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	182% 164mg	14.3% 13mg	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	28.4% 4.26mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	400% 480μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Cassava	Recommended Dietary Allowance
Calcium	12.4% 124mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	6.94% 0.063mg	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	37.5% 3mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	10.4% 0.24mg	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	32.4% 226mg	2.4% 17mg	700mg per day for Men 19-50 years
Potassium	52% 1771mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.65μg	0.8% 0.44μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.2mg	0.58% 8.75mg	1500mg per day for Men 19-50 years
Zinc	8.02% 0.88mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	7.05% 261g	1% 37.3g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Cassava Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or Cassava?

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

• 100 calories of Boiled Balsam-pear , Leafy Tips have 569.4 times more Vitamin A, 8 times more Vitamin B1, 27.6 times more Vitamin B2, 5.5 times more Vitamin B3, 2.6 times more Vitamin B5, 40.6 times more Vitamin B6, 15.3 times more Vitamin B9, 12.7 times more Vitamin C, 35.9 times more Vitamin E and 404 times more Vitamin K than Cassava.
• 100 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips vs Cassava:

• 100 calories of Boiled Balsam-pear , Leafy Tips have 12.4 times more Calcium, 9.5 times more Copper, 17.8 times more Iron, 21.1 times more Magnesium, 6.6 times more Manganese, 13.4 times more Phosphorus, 10.5 times more Potassium, 6.1 times more Selenium, 4.4 times more Sodium, 4.2 times more Zinc and 7 times more Water than Cassava.
• 100 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Balsam-pear , Leafy Tips have 18 times more Omega 3, 2.9 times more Sugars, 5 times more Fiber and 12.5 times more Protein than Cassava.
• Both Boiled Balsam-pear , Leafy Tips and Cassava offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Cassava provide inadequate amounts of Omega 6 in 100 calories.