Comparing Nutrients in 5 ounces Boiled Balsam-pear , PodsVS Balsam-pear , Pods

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Pods

15%

78%

Balsam-pear , Pods

20%

72%

5 oz ▼

Macro Nutrients

Boiled Balsam-pear , Podsvs Balsam-pear , Pods

0.93%27kcal

Energy

0.83%24kcal

27 kcalvs24 kcal

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

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0.26%0.26g

Fat

0.25%0.24g

0.26 gvs0.24 g

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

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0.062%0.02g

Saturated Fat

0.02 gvsNA g

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

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0%0g

Omega 3

0 gvsNA g

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

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0.65%0.11g

Omega 6

0.11 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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4.7%6.12g

Carbohydrate

4.03%5.24g

6.12 gvs5.24 g

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

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3.8%2.76g

Sugars

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

2.76 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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7.46%2.83g

Fiber

10.4%3.97g

2.83 gvs3.97 g

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

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2.13%1.2g

Protein

2.53%1.4g

1.2 gvs1.4 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

0.94%8.5μg

Vitamin A

3.78%34μg

RAE, retinol activity equivalents

8.5 μgvs34 μg

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

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6.02%0.072mg

Vitamin B1

4.72%0.057mg

Thiamine

0.072 mgvs0.057 mg

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

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5.78%0.075mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.075 mgvs0.057 mg

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

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2.5%0.4mg

Vitamin B3

3.54%0.57mg

Niacin, nicotinic acid, niacinamide

0.4 mgvs0.57 mg

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

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5.47%0.27mg

Vitamin B5

6%0.3mg

Pantothenic acid

0.27 mgvs0.3 mg

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

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4.47%0.058mg

Vitamin B6

4.7%0.061mg

Pyridoxine

0.058 mgvs0.061 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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18%72.3μg

Vitamin B9

25.5%102μg

Folates and Folic Acid

72.3 μgvs102 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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52%46.8mg

Vitamin C

132%119mg

Ascorbic acid

46.8 mgvs119 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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1.32%0.2mg

Vitamin E

Tocopherols and Tocotrienols

0.2 mgvsNA mg

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

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5.67%6.8μg

Vitamin K

Phytomenadione or phylloquinone

6.8 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

1.28%12.8mg

Calcium

2.7%27mg

12.8 mgvs27 mg

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

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5.2%0.047mg

Copper

5.35%0.048mg

0.047 mgvs0.048 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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6.73%0.54mg

Iron

7.6%0.61mg

0.54 mgvs0.61 mg

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

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5.4%22.7mg

Magnesium

5.74%24mg

22.7 mgvs24 mg

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

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5.3%0.12mg

Manganese

5.5%0.13mg

0.12 mgvs0.13 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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7.3%51mg

Phosphorus

6.28%44mg

51 mgvs44 mg

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

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13.3%452mg

Potassium

12.3%420mg

452 mgvs420 mg

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

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0.52%0.28μg

Selenium

0.52%0.28μg

0.28 μgvs0.28 μg

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

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0.57%8.5mg

Sodium

0.47%7.1mg

8.5 mgvs7.1 mg

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

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9.92%1.1mg

Zinc

10.3%1.13mg

1.1 mgvs1.13 mg

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

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3.6%133g

Water

3.6%133g

133 gvs133 g

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

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Lets compare vitamin content per 5 ounces of Boiled Balsam-pear , Pods vs Balsam-pear , Pods:

Boiled and Drained Balsam-pear , Pods have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Balsam-pear , Pods.
While Raw Balsam-pear , Pods contain 4 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Raw Balsam-pear , Pods have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
Both Boiled and Drained Balsam-pear , Pods as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Balsam-pear , Pods vs Balsam-pear , Pods:

Raw Balsam-pear , Pods contain 2.1 times more Calcium than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Raw Balsam-pear , Pods have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.
Both Boiled and Drained Balsam-pear , Pods as well as Raw Balsam-pear , Pods have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Balsam-pear , Pods contain 1.4 times more Fiber than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Raw Balsam-pear , Pods have similar amounts of Carbohydrate and Protein per 5 oz.
Both Boiled and Drained Balsam-pear , Pods as well as Raw Balsam-pear , Pods have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled Balsam-pear , PodsVS Bamboo ShootsBalsam-pear , PodsVS Bamboo Shoots

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Comparing Nutrients in 5 ounces Boiled Balsam-pear , PodsVS Balsam-pear , Pods

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: