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Comparing Nutrients in 300 calories Boiled Balsam-pear , PodsVS Balsam-pear , Pods

Weight per 300 calories

Boiled Balsam-pear , Pods
1579g
Balsam-pear , Pods
1765g

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

Which food has more nutrients per 300 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%
300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Podsvs Balsam-pear , Pods
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.93%2.84g
Fat
3.1%3g
2.84 gvs3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.69%0.22g
Saturated Fat
NA
0.22 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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7.24%1.23g
Omega 6
NA
1.23 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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52.5%68.2g
Carbohydrate
50.2%65.3g
68.2 gvs65.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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42.5%30.8g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
30.8 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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83%31.6g
Fiber
130%49.4g
31.6 gvs49.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.7%13.3g
Protein
31.5%17.6g
13.3 gvs17.6 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
10.5%95μg
Vitamin A
47%424μg
RAE, retinol activity equivalents
95 μgvs424 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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67%0.81mg
Vitamin B1
59%0.71mg
Thiamine
0.81 mgvs0.71 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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64.4%0.84mg
Vitamin B2
54.3%0.71mg
Riboflavin
0.84 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27.6%4.42mg
Vitamin B3
44%7.06mg
Niacin, nicotinic acid, niacinamide
4.42 mgvs7.06 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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61%3.05mg
Vitamin B5
75%3.74mg
Pantothenic acid
3.05 mgvs3.74 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49.8%0.65mg
Vitamin B6
58.4%0.76mg
Pyridoxine
0.65 mgvs0.76 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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201%805μg
Vitamin B9
318%1271μg
Folates and Folic Acid
805 μgvs1271 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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579%521mg
Vitamin C
1647%1482mg
Ascorbic acid
521 mgvs1482 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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14.7%2.2mg
Vitamin E
NA
Tocopherols and Tocotrienols
2.2 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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63%75.8μg
Vitamin K
NA
Phytomenadione or phylloquinone
75.8 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
14.2%142mg
Calcium
33.5%335mg
142 mgvs335 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
66.7%0.6mg
0.52 mgvs0.6 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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75%6mg
Iron
95%7.6mg
6 mgvs7.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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60%253mg
Magnesium
71.4%300mg
253 mgvs300 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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59%1.36mg
Manganese
68.3%1.57mg
1.36 mgvs1.57 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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81.2%568mg
Phosphorus
78%547mg
568 mgvs547 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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148%5037mg
Potassium
154%5224mg
5037 mgvs5224 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.74%3.16μg
Selenium
6.4%3.53μg
3.16 μgvs3.53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.3%95mg
Sodium
5.9%88.2mg
95 mgvs88.2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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111%12mg
Zinc
128%14mg
12 mgvs14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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40%1483g
Water
45%1659g
1483 gvs1659 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Pods vs Balsam-pear , Pods:
Comparing minerals per 300 calories for Boiled Balsam-pear , Pods vs Balsam-pear , Pods:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Boiled Balsam-pear , PodsVS Bamboo ShootsBalsam-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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