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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Oranges with Peel	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	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	17.4% 0.23mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	166% 150mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10% 373g	11.5% 426g	3700g per day for Men 19-50 years

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

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

• 1 pound of Oranges with Peel has 2 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled Balsam-pear , Pods with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Pods with Salt contains 1.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 7.8 times more Calcium, 1.7 times more Copper and 2.1 times more Iron than Boiled Balsam-pear , Pods with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Pods with Salt contains 1.6 times more Phosphorus, 1.6 times more Potassium, 121 times more Sodium and 7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Balsam-pear , Pods with Salt contain similar levels of Magnesium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• 1 pound of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• Both Raw Oranges with Peel 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 Oranges with Peel has 3.3 times more Energy, 3.6 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Boiled Balsam-pear , Pods with Salt.
• 1 pound of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein