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

Weight per 100 calories

Balsam-pear , Leafy Tips

333g

Boiled Balsam-pear , Pods

526g

Balsam-pear , Leafy Tips have 1.6 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 - Balsam-pear , Leafy Tips or Boiled Balsam-pear , Pods?

Macros Ratio

Protein Fat Carbs

Balsam-pear , Leafy Tips

52%

15%

33%

Boiled Balsam-pear , Pods

15%

78%

100 kcal ▼

Macro Nutrients

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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2.37%2.3g

Fat

0.98%0.95g

2.3 gvs0.95 g

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

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Saturated Fat

0.23%0.074g

NA gvs0.074 g

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

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Omega 3

0%0g

NA gvs0 g

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

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Omega 6

2.4%0.41g

NA 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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8.44%11g

Carbohydrate

17.5%22.7g

11 gvs22.7 g

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

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Sugars

14%10.3g

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

NA 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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Fiber

27.7%10.5g

NA gvs10.5 g

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

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31.5%17.7g

Protein

7.9%4.42g

17.7 gvs4.42 g

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

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Vitamins

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

32.2%290μg

Vitamin A

3.5%31.6μg

RAE, retinol activity equivalents

290 μgvs31.6 μg

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

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50.3%0.6mg

Vitamin B1

22.4%0.27mg

Thiamine

0.6 mgvs0.27 mg

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

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93%1.2mg

Vitamin B2

21.5%0.28mg

Riboflavin

1.2 mgvs0.28 mg

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

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23%3.7mg

Vitamin B3

9.2%1.47mg

Niacin, nicotinic acid, niacinamide

3.7 mgvs1.47 mg

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

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4.2%0.21mg

Vitamin B5

20.3%1mg

Pantothenic acid

0.21 mgvs1 mg

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

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206%2.68mg

Vitamin B6

16.6%0.22mg

Pyridoxine

2.68 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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107%427μg

Vitamin B9

67%268μg

Folates and Folic Acid

427 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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326%293mg

Vitamin C

193%174mg

Ascorbic acid

293 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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Vitamin E

4.9%0.74mg

Tocopherols and Tocotrienols

NA mgvs0.74 mg

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

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Vitamin K

21%25.3μg

Phytomenadione or phylloquinone

NA μgvs25.3 μg

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

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Minerals

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

28%280mg

Calcium

4.74%47.4mg

280 mgvs47.4 mg

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

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74.4%0.67mg

Copper

19.3%0.17mg

0.67 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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85%6.8mg

Iron

25%2mg

6.8 mgvs2 mg

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

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67.5%283mg

Magnesium

20%84.2mg

283 mgvs84.2 mg

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

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77.7%1.8mg

Manganese

19.7%0.45mg

1.8 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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47%330mg

Phosphorus

27%189mg

330 mgvs189 mg

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

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59.6%2027mg

Potassium

49.4%1679mg

2027 mgvs1679 mg

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

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5.45%3μg

Selenium

1.9%1.05μg

3 μgvs1.05 μg

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

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2.44%36.7mg

Sodium

2.1%31.6mg

36.7 mgvs31.6 mg

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

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9.1%1mg

Zinc

37%4.05mg

1 mgvs4.05 mg

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

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8.04%298g

Water

13.4%494g

298 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 Balsam-pear , Leafy Tips vs Boiled Balsam-pear , Pods:

Raw Balsam-pear , Leafy Tips have 9.2 times more Vitamin A, 2.2 times more Vitamin B1, 4.3 times more Vitamin B2, 2.5 times more Vitamin B3, 12.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 4.8 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
Both Raw 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 Balsam-pear , Leafy Tips vs Boiled Balsam-pear , Pods:

Raw Balsam-pear , Leafy Tips have 5.9 times more Calcium, 3.9 times more Copper, 3.4 times more Iron, 3.4 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium and 2.9 times more Selenium than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 4.1 times more Zinc and 1.7 times more Water than Raw Balsam-pear , Leafy Tips.
Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Pods have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Balsam-pear , Leafy Tips have 2.4 times more Fat and 4 times more Protein than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 2.1 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
Both Raw Balsam-pear , Leafy Tips and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy per 100 kcal.
Both Raw Balsam-pear , Leafy Tips as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Balsam-pear , Leafy TipsVS Boiled Balsam-pear , Leafy TipsBoiled Balsam-pear , PodsVS Boiled Balsam-pear , Leafy TipsBalsam-pear , Leafy TipsVS Bamboo ShootsBoiled Balsam-pear , PodsVS Bamboo Shoots

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: