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

Weight per 100 calories

• Florida Oranges: 217g
• Balsam-pear , Pods: 588g

Florida Oranges have 2.7 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.

Discover which food has more nutrients per 100 calories - Florida Oranges or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Florida Oranges	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	NA	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 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	13.7% 5.2g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	2.66% 24μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.53% 0.11mg	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	9.24% 37μg	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	109% 98mg	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	2.6% 0.39mg	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

	Florida Oranges	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	9.35% 93mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	9.42% 0.085mg	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	2.45% 0.2mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	2.27% 0.052mg	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	3.73% 26mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	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	1.6% 0.17mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	5.1% 189g	15% 553g	3700g per day for Men 19-50 years

Florida Oranges VS Balsam-pear , Pods Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Florida Oranges or Balsam-pear , Pods?

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

• 100 kcal of Raw Balsam-pear , Pods contain 5.9 times more Vitamin A, 2.7 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 11.5 times more Vitamin B9 and 5.1 times more Vitamin C than Raw Florida Oranges.
• Both Florida Oranges and Balsam-pear , Pods provide similar amounts of Vitamin B1 per 100 calories.
• Both Raw Florida Oranges as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 kcal of Raw Balsam-pear , Pods contain 2.4 times more Copper, 12.9 times more Iron, 4.6 times more Magnesium, 10 times more Manganese, 7 times more Phosphorus, 4.7 times more Potassium, 27.1 times more Zinc and 2.9 times more Water than Raw Florida Oranges.
• Both Florida Oranges and Balsam-pear , Pods contain similar levels of Calcium per 100 calories.
• 100 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Balsam-pear , Pods contain 3.2 times more Fiber and 3.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 100 calories.