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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 14 oz of Oranges with Peel 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 Oranges with Peel vs Boiled Balsam-pear , Pods:

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

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

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

Comparison of macro-nutrients per 14 ounces:

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