Comparing Nutrients in 14 ounces Chilled Orange Juice VS Boiled Balsam-pear , Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Chilled Orange Juice	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	13% 17g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	12.2% 8.85g	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	% 8.26g	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

	Chilled Orange Juice	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	19% 75.4μg	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	148% 133mg	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% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	14.6% 0.13mg	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	6.45% 0.52mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	20.8% 706mg	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	0.53% 7.94mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.36% 346g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Boiled Balsam-pear , Pods with Salt per 14 oz

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

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

• 14 ounces of Chilled Orange Juice have 1.9 times more Vitamin B6 than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.4 times more Vitamin B2, 2.7 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 14 ounces.
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Chilled Orange Juice have 1.3 times more Copper than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 2.9 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium, 121 times more Sodium and 11 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Balsam-pear , Pods with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chilled Orange Juice have 2.7 times more Carbohydrate and 4.3 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 6.7 times more Fiber than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein in 14 ounces.