Comparing Nutrients in 1 kilogram Boiled Balsam-pear , Leafy Tips with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	11% 320kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	96% 125g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	50% 19g	58% 22g	38g per day for Men 19-50 years
Protein	64.3% 36g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	134% 1210μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	60.8% 0.79mg	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	220% 880μg	85% 340μg	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	618% 556mg	657% 591mg	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	97% 14.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	42% 420mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	43.3% 0.39mg	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	128% 10mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	12.6% 0.29mg	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	110% 770mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	166% 2490mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24% 887g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt vs Navel Oranges:

• Boiled and Drained Balsam-pear , Leafy Tips with Salt have 10.1 times more Vitamin A, 2.2 times more Vitamin B1, 5.5 times more Vitamin B2, 2.3 times more Vitamin B3, 9.6 times more Vitamin B6, 2.6 times more Vitamin B9, 9.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.4 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Raw Navel Oranges have similar amounts of Vitamin C per 1 kg.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Balsam-pear , Leafy Tips with Salt vs Navel Oranges:

• Boiled and Drained Balsam-pear , Leafy Tips with Salt have 5.2 times more Copper, 7.8 times more Iron, 8.5 times more Magnesium, 18.5 times more Manganese, 3.3 times more Phosphorus, 3.6 times more Potassium, more Selenium, 249 times more Sodium and 3.8 times more Zinc than Raw Navel Oranges.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Raw Navel Oranges have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Balsam-pear , Leafy Tips with Salt have 4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Energy, 2 times more Carbohydrate and 8.2 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Raw Navel Oranges have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.