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

Weight per 100 calories

Boiled Balsam-pear , Leafy Tips

294g

Boiled Balsam-pear , Pods

526g

Boiled Balsam-pear , Leafy Tips have 1.8 times more energy per 100g than Boiled Balsam-pear , Pods. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Boiled Balsam-pear , Pods

15%

78%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs Boiled Balsam-pear , Pods

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.59g

Fat

0.98%0.95g

0.59 gvs0.95 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.29%0.094g

Saturated Fat

0.23%0.074g

0.094 gvs0.074 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12%0.19g

Omega 3

0%0g

0.19 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.21%0.035g

Omega 6

2.4%0.41g

0.035 gvs0.41 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.6g

Carbohydrate

17.5%22.7g

19.6 gvs22.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.2%3.06g

Sugars

14%10.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.06 gvs10.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.7%5.6g

Fiber

27.7%10.5g

5.6 gvs10.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.6g

Protein

7.9%4.42g

10.6 gvs4.42 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Balsam-pear , Leafy Tipsvs Boiled Balsam-pear , Pods

39.5%356μg

Vitamin A

3.5%31.6μg

RAE, retinol activity equivalents

356 μgvs31.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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36%0.43mg

Vitamin B1

22.4%0.27mg

Thiamine

0.43 mgvs0.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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64%0.83mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.83 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.3%2.93mg

Vitamin B3

9.2%1.47mg

Niacin, nicotinic acid, niacinamide

2.93 mgvs1.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.53%0.18mg

Vitamin B5

20.3%1mg

Pantothenic acid

0.18 mgvs1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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172%2.24mg

Vitamin B6

16.6%0.22mg

Pyridoxine

2.24 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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64.7%259μg

Vitamin B9

67%268μg

Folates and Folic Acid

259 μgvs268 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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182%164mg

Vitamin C

193%174mg

Ascorbic acid

164 mgvs174 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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28.4%4.26mg

Vitamin E

4.9%0.74mg

Tocopherols and Tocotrienols

4.26 mgvs0.74 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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400%480μg

Vitamin K

21%25.3μg

Phytomenadione or phylloquinone

480 μgvs25.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Boiled Balsam-pear , Pods

12.4%124mg

Calcium

4.74%47.4mg

124 mgvs47.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65.7%0.59mg

Copper

19.3%0.17mg

0.59 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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37.5%3mg

Iron

25%2mg

3 mgvs2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66%276mg

Magnesium

20%84.2mg

276 mgvs84.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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68.5%1.58mg

Manganese

19.7%0.45mg

1.58 mgvs0.45 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32.4%226mg

Phosphorus

27%189mg

226 mgvs189 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52%1771mg

Potassium

49.4%1679mg

1771 mgvs1679 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.8%2.65μg

Selenium

1.9%1.05μg

2.65 μgvs1.05 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.55%38.2mg

Sodium

2.1%31.6mg

38.2 mgvs31.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.02%0.88mg

Zinc

37%4.05mg

0.88 mgvs4.05 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.05%261g

Water

13.4%494g

261 gvs494 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled and Drained Balsam-pear , Leafy Tips have 11.3 times more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 10.4 times more Vitamin B6, 5.8 times more Vitamin E and 19 times more Vitamin K than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 5.8 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Pods have similar amounts of Vitamin B9 and Vitamin C per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Balsam-pear , Leafy Tips have 2.6 times more Calcium, 3.4 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 3.5 times more Manganese, 2.5 times more Selenium and 1.2 times more Sodium than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 4.6 times more Zinc and 1.9 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Pods have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Balsam-pear , Leafy Tips have more Omega 3 and 2.4 times more Protein than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 11.6 times more Omega 6, 3.4 times more Sugars and 1.9 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Balsam-pear , Leafy TipsVS Balsam-pear , PodsBoiled Balsam-pear , PodsVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Bamboo ShootsBoiled Balsam-pear , PodsVS Bamboo Shoots

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: