Comparing Nutrients in 1 pound Canned Orange Juice VS Boiled Balsam-pear , Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Canned Orange Juice	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	15% 19.6g	130g per day for Men 19-50 years
Sugars	55% 39.7g	12.2% 8.85g	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	15.2% 11g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	24% 9.07g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	14.3% 0.19mg	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	27.2% 109μg	58% 231μg	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	152% 137mg	166% 150mg	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	6.05% 0.91mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	16.6% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	17% 0.39mg	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	11% 77mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Balsam-pear , Pods with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Boiled Balsam-pear , Pods with Salt:

• 1 lb of Boiled and Drained Balsam-pear , Pods with Salt contains 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 48 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B5 and Vitamin C per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Boiled Balsam-pear , Pods with Salt:

• 1 lb of Boiled and Drained Balsam-pear , Pods with Salt contains 1.5 times more Copper, 3.8 times more Iron, 1.6 times more Magnesium, 4.1 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium, 60.5 times more Sodium and 19.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Balsam-pear , Pods with Salt contain similar levels of Water per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 2.5 times more Carbohydrate and 4.5 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Pods with Salt contains 6.7 times more Fiber than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein in one pound.