Comparing Nutrients in 14 ounces Valencia Oranges VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Valencia Oranges	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	19% 24.4g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.13g	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	26% 9.92g	20% 7.54g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	53.4% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	232% 3mg	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	38.7% 155μg	87.3% 349μg	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	214% 192mg	245% 221mg	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	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	88.6% 0.8mg	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	4.47% 0.36mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	92% 2.13mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	70.3% 2389mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Balsam-pear , Leafy Tips with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Boiled Balsam-pear , Leafy Tips with Salt:

• 14 ounces of Valencia Oranges have 4.2 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 10.1 times more Vitamin A, 1.7 times more Vitamin B1, 7.1 times more Vitamin B2, 3.6 times more Vitamin B3, 12.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Raw Valencia Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Boiled Balsam-pear , Leafy Tips with Salt:

• 14 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 5.4 times more Copper, 11.3 times more Iron, 9.4 times more Magnesium, 23.3 times more Manganese, 4.5 times more Phosphorus, 3.4 times more Potassium, more Sodium and 5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have 1.9 times more Carbohydrate and 1.3 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• While 14 oz of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 3.5 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy in 14 ounces.