Comparing Nutrients in 1 pound Boiled Balsam-pear , Leafy Tips with Salt VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Chilled Orange Juice	Recommended Dietary Allowance
Energy	5% 145kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	52% 37.7g	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	14% 10g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	29% 16.3g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	61% 549μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.45mg	26.5% 0.34mg	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	100% 399μg	21.5% 86μg	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	280% 252mg	169% 152mg	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	44% 6.58mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	617% 740μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	19% 191mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	21% 0.19mg	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	58% 4.63mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	4.54% 0.1mg	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	50% 349mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 402g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips with Salt VS Chilled Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Balsam-pear , Leafy Tips with Salt vs Chilled Orange Juice:

• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt has 60.5 times more Vitamin A, 3.2 times more Vitamin B1, 7.2 times more Vitamin B2, 3.6 times more Vitamin B3, 10 times more Vitamin B6, 4.6 times more Vitamin B9, 1.7 times more Vitamin C, 7.3 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 3.3 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Balsam-pear , Leafy Tips with Salt vs Chilled Orange Juice:

• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt has 3.8 times more Calcium, 4.8 times more Copper, 7.8 times more Iron, 8.5 times more Magnesium, 23.3 times more Manganese, 4.5 times more Phosphorus, 3.4 times more Potassium, 124.5 times more Sodium and 4.3 times more Zinc than Chilled Orange Juice.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Chilled Orange Juice contain similar levels of Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt has 6.3 times more Fiber and 5.3 times more Protein than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 1.9 times more Carbohydrate and 8 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy in one pound.