Comparing Nutrients in 100 calories Oranges VS Balsam-pear , Pods

Weight per 100 calories

• Oranges: 213g
• Balsam-pear , Pods: 588g

Oranges have 2.8 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 100 calories - Oranges or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Oranges	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	NA	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	3.57% 2g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	106% 424μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	549% 494mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	8.5% 85mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.66% 0.21mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	22.8% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.26% 29.8mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	5% 185g	15% 553g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Balsam-pear , Pods:

• Raw Balsam-pear , Pods contain 6 times more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 3.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 6.6 times more Vitamin B9 and 4.4 times more Vitamin C than Raw Oranges.
• Both Raw Oranges as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Balsam-pear , Pods:

• Raw Balsam-pear , Pods contain 1.3 times more Calcium, 2.1 times more Copper, 11.9 times more Iron, 4.7 times more Magnesium, 9.8 times more Manganese, 6.1 times more Phosphorus, 4.5 times more Potassium, more Sodium, 31.6 times more Zinc and 3 times more Water than Raw Oranges.
• Both Raw Oranges and Raw Balsam-pear , Pods have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Balsam-pear , Pods contain 3.9 times more Fat, 3.2 times more Fiber and 2.9 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Balsam-pear , Pods have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Oranges as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.