Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy TipsVS Balsam-pear , Pods

Weight per 500 calories

Boiled Balsam-pear , Leafy Tips

1471g

Balsam-pear , Pods

2941g

Boiled Balsam-pear , Leafy Tips have 2 times more energy per 100g than Balsam-pear , Pods. It has low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Balsam-pear , Pods

20%

72%

500 kcal ▼

Macro Nutrients

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

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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3.03%2.94g

Fat

5.15%5g

2.94 gvs5 g

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

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1.47%0.47g

Saturated Fat

0.47 gvsNA g

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

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59.7%0.96g

Omega 3

0.96 gvsNA g

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

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1.04%0.18g

Omega 6

0.18 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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75.6%98g

Carbohydrate

83.7%109g

98 gvs109 g

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

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21%15.3g

Sugars

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

15.3 gvsNA 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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73.5%28g

Fiber

217%82.4g

28 gvs82.4 g

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

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95%53g

Protein

52.5%29.4g

53 gvs29.4 g

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

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Vitamins

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

198%1779μg

Vitamin A

78.4%706μg

RAE, retinol activity equivalents

1779 μgvs706 μg

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

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180%2.16mg

Vitamin B1

98%1.18mg

Thiamine

2.16 mgvs1.18 mg

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

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319%4.15mg

Vitamin B2

90%1.18mg

Riboflavin

4.15 mgvs1.18 mg

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

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91%14.6mg

Vitamin B3

73.5%11.8mg

Niacin, nicotinic acid, niacinamide

14.6 mgvs11.8 mg

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

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17.6%0.88mg

Vitamin B5

125%6.24mg

Pantothenic acid

0.88 mgvs6.24 mg

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

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860%11mg

Vitamin B6

97%1.26mg

Pyridoxine

11 mgvs1.26 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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324%1294μg

Vitamin B9

529%2118μg

Folates and Folic Acid

1294 μgvs2118 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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908%818mg

Vitamin C

2745%2471mg

Ascorbic acid

818 mgvs2471 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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142%21.3mg

Vitamin E

Tocopherols and Tocotrienols

21.3 mgvsNA mg

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

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1999%2399μg

Vitamin K

Phytomenadione or phylloquinone

2399 μgvsNA μg

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

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Minerals

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

61.8%618mg

Calcium

56%559mg

618 mgvs559 mg

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

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328%2.96mg

Copper

111%1mg

2.96 mgvs1 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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188%15mg

Iron

158%12.6mg

15 mgvs12.6 mg

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

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329%1382mg

Magnesium

119%500mg

1382 mgvs500 mg

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

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343%7.9mg

Manganese

114%2.6mg

7.9 mgvs2.6 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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162%1132mg

Phosphorus

130%912mg

1132 mgvs912 mg

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

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260%8853mg

Potassium

256%8706mg

8853 mgvs8706 mg

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

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24%13.2μg

Selenium

10.7%5.9μg

13.2 μgvs5.9 μg

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

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12.7%191mg

Sodium

9.8%147mg

191 mgvs147 mg

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

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40%4.4mg

Zinc

214%23.5mg

4.4 mgvs23.5 mg

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

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35.3%1304g

Water

74.7%2766g

1304 gvs2766 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 vs Balsam-pear , Pods:

Boiled and Drained Balsam-pear , Leafy Tips have 2.5 times more Vitamin A, 1.8 times more Vitamin B1, 3.5 times more Vitamin B2, 1.2 times more Vitamin B3 and 8.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 7.1 times more Vitamin B5, 1.6 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Balsam-pear , Leafy Tips have 3 times more Copper, 2.8 times more Magnesium, 3 times more Manganese, 1.2 times more Phosphorus, 2.3 times more Selenium and 1.3 times more Sodium than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 5.3 times more Zinc and 2.1 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Raw Balsam-pear , Pods have similar amounts of Calcium, Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Balsam-pear , Leafy Tips have 1.8 times more Protein than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 1.7 times more Fat and 2.9 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Raw Balsam-pear , Pods have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Balsam-pear , Leafy TipsVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Boiled Balsam-pear , Pods

Compare Foods

Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy TipsVS Balsam-pear , Pods

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: