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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	11% 320kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	50% 19g	118% 45g	38g per day for Men 19-50 years
Protein	64.3% 36g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	134% 1210μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	42% 420mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	166% 2490mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 887g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips with Salt VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Balsam-pear , Leafy Tips with Salt versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt has 9.3 times more Vitamin A, 1.5 times more Vitamin B1, 5.6 times more Vitamin B2, 2 times more Vitamin B3, 8.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5.5 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt has 3.5 times more Copper, 1.3 times more Iron, 6.7 times more Magnesium, 3.5 times more Phosphorus, 3.1 times more Potassium, 124.5 times more Sodium and 2.7 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Calcium than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt has 2.8 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Energy, 2.5 times more Carbohydrate and 2.4 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy