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

Weight per 100 calories

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

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

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

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Balsam-pear , Podsvs 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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1.03%1g
Fat
0.98%0.95g
1 gvs0.95 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
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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NA
Omega 3
0%0g
NA gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
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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16.7%21.8g
Carbohydrate
17.5%22.7g
21.8 gvs22.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
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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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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43.3%16.5g
Fiber
27.7%10.5g
16.5 gvs10.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.9g
Protein
7.9%4.42g
5.9 gvs4.42 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Balsam-pear , Podsvs Boiled Balsam-pear , Pods
15.7%141μg
Vitamin A
3.5%31.6μg
RAE, retinol activity equivalents
141 μgvs31.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19.6%0.24mg
Vitamin B1
22.4%0.27mg
Thiamine
0.24 mgvs0.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.24mg
Vitamin B2
21.5%0.28mg
Riboflavin
0.24 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.7%2.35mg
Vitamin B3
9.2%1.47mg
Niacin, nicotinic acid, niacinamide
2.35 mgvs1.47 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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

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19.5%0.25mg
Vitamin B6
16.6%0.22mg
Pyridoxine
0.25 mgvs0.22 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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106%424μg
Vitamin B9
67%268μg
Folates and Folic Acid
424 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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549%494mg
Vitamin C
193%174mg
Ascorbic acid
494 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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NA
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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NA
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 , Podsvs Boiled Balsam-pear , Pods
11%112mg
Calcium
4.74%47.4mg
112 mgvs47.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.2%0.2mg
Copper
19.3%0.17mg
0.2 mgvs0.17 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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31.6%2.53mg
Iron
25%2mg
2.53 mgvs2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
20%84.2mg
100 mgvs84.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22.8%0.52mg
Manganese
19.7%0.45mg
0.52 mgvs0.45 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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26%182mg
Phosphorus
27%189mg
182 mgvs189 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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51.2%1741mg
Potassium
49.4%1679mg
1741 mgvs1679 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.14%1.18μg
Selenium
1.9%1.05μg
1.18 μgvs1.05 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.96%29.4mg
Sodium
2.1%31.6mg
29.4 mgvs31.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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42.8%4.7mg
Zinc
37%4.05mg
4.7 mgvs4.05 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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



Compare more foods per 100 kcal:

Balsam-pear , PodsVS Bamboo ShootsBoiled Balsam-pear , PodsVS Bamboo Shoots
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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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