Comparing Nutrients in 14 ounces Canned Orange Juice VS Boiled Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Canned Orange Juice	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	6.43% 187kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	13% 17g	130g per day for Men 19-50 years
Sugars	48% 34.8g	10.7% 7.74g	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	13.3% 9.64g	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	% 9g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	21% 7.94g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	12.5% 0.16mg	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	24% 95μg	50.6% 202μg	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	133% 119mg	146% 131mg	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	5.3% 0.79mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	3.1% 124μg	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	4.96% 0.4mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	15% 0.34mg	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	9.64% 67.5mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Balsam-pear , Pods per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Boiled Balsam-pear , Pods:

• 14 oz of Boiled and Drained Balsam-pear , Pods contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 48 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B5 and Vitamin C per 14 ounces.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Boiled Balsam-pear , Pods:

• 14 oz of Boiled and Drained Balsam-pear , Pods contain 1.5 times more Copper, 3.8 times more Iron, 1.6 times more Magnesium, 4.1 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium and 19.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Balsam-pear , Pods contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Orange Juice have 2.5 times more Carbohydrate and 4.5 times more Sugars than Boiled Balsam-pear , Pods.
• While 14 oz of Boiled and Drained Balsam-pear , Pods contain 6.7 times more Fiber than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.