Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods with Salt VS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 100 calories

• Boiled Balsam-pear , Pods with Salt: 526g
• Boiled Balsam-pear , Leafy Tips with Salt: 313g

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is low in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.64% 0.63g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	15% 19.3g	130g per day for Men 19-50 years
Sugars	14% 10.3g	4.5% 3.25g	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	27.7% 10.5g	15.6% 5.94g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	3.75% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	183% 2.38mg	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	67% 268μg	68.8% 275μg	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	193% 174mg	193% 174mg	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	4.9% 0.74mg	30.2% 4.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	425% 510μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	69.8% 0.63mg	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	25% 2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	73% 1.68mg	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	27% 189mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	55.3% 1881mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	85% 1274mg	52% 778mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	13.4% 494g	7.5% 277g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Boiled Balsam-pear , Leafy Tips With Salt Nutrients Per 100 Kcal

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

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

• 100 calories of Boiled Balsam-pear , Pods with Salt have 5.4 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 12 times more Vitamin A, 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B3, 11 times more Vitamin B6, 6.1 times more Vitamin E and 20.2 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B9 and Vitamin C per 100 calories.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Balsam-pear , Pods with Salt vs Boiled Balsam-pear , Leafy Tips with Salt:

• 100 calories of Boiled Balsam-pear , Pods with Salt have 1.6 times more Sodium, 4.3 times more Zinc and 1.8 times more Water than Boiled Balsam-pear , Leafy Tips with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2.8 times more Calcium, 3.6 times more Copper, 1.6 times more Iron, 3.5 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Potassium per 100 calories.
• 100 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Balsam-pear , Pods with Salt have 3.2 times more Sugars and 1.8 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 2.5 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.