Comparing Nutrients in 1 pound Florida Oranges VS Boiled Balsam-pear , Pods with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Florida Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	7.2% 209kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	15% 19.6g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	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	28.6% 11g	24% 9.07g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	16.6% 0.15mg	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	5.1% 0.41mg	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	4.73% 0.11mg	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	7.78% 54.4mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Balsam-pear , Pods with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges 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 Florida Oranges vs Boiled Balsam-pear , Pods with Salt:

• 1 pound of Florida Oranges has 2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled Balsam-pear , Pods with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Pods with Salt contains 1.3 times more Vitamin B2, 3 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• 1 pound of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Boiled Balsam-pear , Pods with Salt:

• 1 pound of Florida Oranges has 4.8 times more Calcium than Boiled Balsam-pear , Pods with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Pods with Salt contains 4.2 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium, more Sodium and 9.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Balsam-pear , Pods with Salt contain similar levels of Copper and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 pound of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.7 times more Carbohydrate and 4.7 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• Both Florida Oranges and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Fiber per one pound.
• Both Raw Florida Oranges as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein in one pound.