Comparing Nutrients in 100 calories Navel Oranges VS Boiled Balsam-pear , Pods with Salt

Weight per 100 calories

• Navel Oranges: 204g
• Boiled Balsam-pear , Pods with Salt: 526g

Navel Oranges have 2.6 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.

Discover which food has more nutrients per 100 calories - Navel Oranges or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Navel Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	NA	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	24% 17.3g	14% 10.3g	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	6.33% 4.6g	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	% 4.02g	NA	g per day for Men 19-50 years
Sucrose	% 8.73g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	3.5% 31.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	16.6% 0.22mg	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	17.3% 69.4μg	67% 268μg	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	134% 121mg	193% 174mg	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	2.04% 0.31mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	19.3% 0.17mg	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	3.3% 0.27mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	19.7% 0.45mg	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	6.7% 47mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	85% 1274mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	4.74% 175g	13.4% 494g	3700g per day for Men 19-50 years

Navel Oranges VS Boiled Balsam-pear , Pods With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Navel Oranges or Boiled Balsam-pear , Pods with Salt?

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

• 100 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 3.9 times more Vitamin B9, 1.4 times more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 100 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Navel Oranges vs Boiled Balsam-pear , Pods with Salt:

• 100 calories of Navel Oranges have 1.9 times more Calcium than Boiled Balsam-pear , Pods with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.2 times more Copper, 7.5 times more Iron, 3.8 times more Magnesium, 7.6 times more Manganese, 4 times more Phosphorus, 5 times more Potassium, 624.1 times more Sodium, 24.8 times more Zinc and 2.8 times more Water than Raw Navel Oranges.
• 100 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Navel Oranges as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Navel Oranges have 1.7 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.3 times more Fiber and 2.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.