Comparing Nutrients in 1 kilogram Valencia Oranges VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Valencia Oranges	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17% 490kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	278% 3.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	618% 8.03mg	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	98% 390μg	320% 1280μg	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	539% 485mg	978% 880mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	40% 400mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	223% 2mg	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	11.3% 0.9mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	233% 5.36mg	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	24.3% 170mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Balsam-pear , Leafy Tips:

• Raw Valencia Oranges have 4 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 7.3 times more Vitamin A, 2.1 times more Vitamin B1, 9.1 times more Vitamin B2, 4.1 times more Vitamin B3, 12.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Balsam-pear , Leafy Tips:

• Raw Balsam-pear , Leafy Tips contain 2.1 times more Calcium, 5.4 times more Copper, 22.7 times more Iron, 8.5 times more Magnesium, 23.3 times more Manganese, 5.8 times more Phosphorus, 3.4 times more Potassium and 5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Balsam-pear , Leafy Tips have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.6 times more Energy and 3.6 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 5.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.