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Comparing Nutrients in 100 calories Boiled Balsam-pear , PodsVS Balsam-pear , Pods

Weight per 100 calories

Boiled Balsam-pear , Pods
526g
Balsam-pear , Pods
588g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Pods
15%
7%
78%
Balsam-pear , Pods
20%
8%
72%
100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Podsvs 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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0.98%0.95g
Fat
1.03%1g
0.95 gvs1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.23%0.074g
Saturated Fat
NA
0.074 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
NA
0 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.4%0.41g
Omega 6
NA
0.41 gvsNA 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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17.5%22.7g
Carbohydrate
16.7%21.8g
22.7 gvs21.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10.3g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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27.7%10.5g
Fiber
43.3%16.5g
10.5 gvs16.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.9%4.42g
Protein
10.5%5.9g
4.42 gvs5.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Balsam-pear , Podsvs Balsam-pear , Pods
3.5%31.6μg
Vitamin A
15.7%141μg
RAE, retinol activity equivalents
31.6 μgvs141 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.4%0.27mg
Vitamin B1
19.6%0.24mg
Thiamine
0.27 mgvs0.24 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.5%0.28mg
Vitamin B2
18%0.24mg
Riboflavin
0.28 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.2%1.47mg
Vitamin B3
14.7%2.35mg
Niacin, nicotinic acid, niacinamide
1.47 mgvs2.35 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20.3%1mg
Vitamin B5
25%1.25mg
Pantothenic acid
1 mgvs1.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.6%0.22mg
Vitamin B6
19.5%0.25mg
Pyridoxine
0.22 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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67%268μg
Vitamin B9
106%424μg
Folates and Folic Acid
268 μgvs424 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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193%174mg
Vitamin C
549%494mg
Ascorbic acid
174 mgvs494 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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4.9%0.74mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.74 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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21%25.3μg
Vitamin K
NA
Phytomenadione or phylloquinone
25.3 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Balsam-pear , Podsvs Balsam-pear , Pods
4.74%47.4mg
Calcium
11%112mg
47.4 mgvs112 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.3%0.17mg
Copper
22.2%0.2mg
0.17 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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25%2mg
Iron
31.6%2.53mg
2 mgvs2.53 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%84.2mg
Magnesium
24%100mg
84.2 mgvs100 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.7%0.45mg
Manganese
22.8%0.52mg
0.45 mgvs0.52 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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27%189mg
Phosphorus
26%182mg
189 mgvs182 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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49.4%1679mg
Potassium
51.2%1741mg
1679 mgvs1741 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.9%1.05μg
Selenium
2.14%1.18μg
1.05 μgvs1.18 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.1%31.6mg
Sodium
1.96%29.4mg
31.6 mgvs29.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37%4.05mg
Zinc
42.8%4.7mg
4.05 mgvs4.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.4%494g
Water
15%553g
494 gvs553 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 , Pods vs Balsam-pear , Pods:
Comparing minerals per 100 calories for Boiled Balsam-pear , Pods vs Balsam-pear , Pods:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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