Comparing Nutrients in 14 ounces Boiled Balsam-pear , Pods VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Balsam-pear , Pods	Oranges with Peel	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	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	21% 7.94g	47% 18g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	28.4% 0.37mg	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	50.6% 202μg	29.8% 119μg	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	146% 131mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	25% 0.23mg	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	19% 1.5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	20.4% 143mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	10% 373g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Balsam-pear , Pods versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Pods vs Oranges with Peel :

• 14 ounces of Boiled Balsam-pear , Pods have 1.7 times more Vitamin B9 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Oranges with Peel provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Balsam-pear , Pods vs Oranges with Peel :

• 14 ounces of Boiled Balsam-pear , Pods have 1.6 times more Phosphorus, 1.6 times more Potassium and 7 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 7.8 times more Calcium, 1.7 times more Copper and 2.1 times more Iron than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Oranges with Peel contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Oranges with Peel contain 3.3 times more Energy, 3.6 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Balsam-pear , Pods.
• 14 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.