Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with Salt

Weight per 500 calories

Boiled Balsam-pear , Leafy Tips with Salt

1563g

Boiled Balsam-pear , Pods with Salt

2632g

Boiled Balsam-pear , Leafy Tips with Salt have 1.7 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Boiled Balsam-pear , Pods with Salt

15%

78%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Balsam-pear , Pods with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.22%3.13g

Fat

4.9%4.74g

3.13 gvs4.74 g

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

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Saturated Fat

NA gvsNA g

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

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Omega 3

NA gvsNA g

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

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Omega 6

NA 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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74%96g

Carbohydrate

87.4%114g

96 gvs114 g

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

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22.4%16.3g

Sugars

70.8%51.3g

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

16.3 gvs51.3 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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78%29.7g

Fiber

139%52.6g

29.7 gvs52.6 g

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

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100%56.3g

Protein

39.5%22g

56.3 gvs22 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Balsam-pear , Pods with Salt

210%1891μg

Vitamin A

17.5%158μg

RAE, retinol activity equivalents

1891 μgvs158 μg

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

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191%2.3mg

Vitamin B1

112%1.34mg

Thiamine

2.3 mgvs1.34 mg

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

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339%4.4mg

Vitamin B2

107%1.4mg

Riboflavin

4.4 mgvs1.4 mg

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

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97%15.5mg

Vitamin B3

46%7.37mg

Niacin, nicotinic acid, niacinamide

15.5 mgvs7.37 mg

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

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18.8%0.94mg

Vitamin B5

102%5.08mg

Pantothenic acid

0.94 mgvs5.08 mg

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

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913%12mg

Vitamin B6

83%1.08mg

Pyridoxine

12 mgvs1.08 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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344%1375μg

Vitamin B9

336%1342μg

Folates and Folic Acid

1375 μgvs1342 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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965%869mg

Vitamin C

965%868mg

Ascorbic acid

869 mgvs868 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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151%22.7mg

Vitamin E

24.6%3.7mg

Tocopherols and Tocotrienols

22.7 mgvs3.7 mg

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

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2124%2548μg

Vitamin K

105%126μg

Phytomenadione or phylloquinone

2548 μgvs126 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Balsam-pear , Pods with Salt

65.6%656mg

Calcium

23.7%237mg

656 mgvs237 mg

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

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349%3.14mg

Copper

96%0.87mg

3.14 mgvs0.87 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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199%16mg

Iron

125%10mg

16 mgvs10 mg

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

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350%1469mg

Magnesium

100%421mg

1469 mgvs421 mg

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

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364%8.38mg

Manganese

98%2.26mg

8.38 mgvs2.26 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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172%1203mg

Phosphorus

135%947mg

1203 mgvs947 mg

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

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277%9406mg

Potassium

247%8395mg

9406 mgvs8395 mg

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

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25.6%14μg

Selenium

9.57%5.26μg

14 μgvs5.26 μg

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

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259%3891mg

Sodium

425%6368mg

3891 mgvs6368 mg

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

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42.6%4.7mg

Zinc

184%20.3mg

4.7 mgvs20.3 mg

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

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37.5%1386g

Water

67%2472g

1386 gvs2472 g

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

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Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Boiled Balsam-pear , Pods with Salt:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 12 times more Vitamin A, 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B3, 11 times more Vitamin B6, 6.1 times more Vitamin E and 20.2 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 5.4 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Vitamin B9 and Vitamin C per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Boiled Balsam-pear , Pods with Salt:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 2.8 times more Calcium, 3.6 times more Copper, 1.6 times more Iron, 3.5 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 1.6 times more Sodium, 4.3 times more Zinc and 1.8 times more Water than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 2.5 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 3.2 times more Sugars and 1.8 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Bamboo Shoots with SaltBoiled Balsam-pear , Pods with SaltVS Boiled Bamboo Shoots with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: