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

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Boiled Balsam-pear , Leafy Tips: 294g

Boiled and Drained Balsam-pear , Leafy Tips have 2 times more energy per unit of mass than Raw Balsam-pear , Pods, which is low in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Pods	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	NA	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.06g	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	43.3% 16.5g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	39.5% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	172% 2.24mg	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	106% 424μg	64.7% 259μg	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	549% 494mg	182% 164mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	400% 480μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	11% 112mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	65.7% 0.59mg	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	31.6% 2.53mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66% 276mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	68.5% 1.58mg	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	26% 182mg	32.4% 226mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	52% 1771mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	4.8% 2.65μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	2.55% 38.2mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	15% 553g	7.05% 261g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Balsam-pear , Pods have 7.1 times more Vitamin B5, 1.6 times more Vitamin B9 and 3 times more Vitamin C than Boiled Balsam-pear , Leafy Tips.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 2.5 times more Vitamin A, 1.8 times more Vitamin B1, 3.5 times more Vitamin B2 and 8.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Balsam-pear , Leafy Tips provide similar amounts of Vitamin B3 per 100 calories.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Balsam-pear , Pods have 5.3 times more Zinc and 2.1 times more Water than Boiled Balsam-pear , Leafy Tips.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 3 times more Copper, 2.8 times more Magnesium, 3 times more Manganese, 2.3 times more Selenium and 1.3 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Balsam-pear , Leafy Tips contain similar levels of Calcium, Iron, Phosphorus and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Pods have 2.9 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• While 100 kcal of Boiled and Drained Balsam-pear , Leafy Tips contain 1.8 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Balsam-pear , Leafy Tips offer comparable quantities of Energy and Carbohydrate per 100 calories.