Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips with Salt VS Florida Oranges

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips with Salt: 938g
• Florida Oranges: 652g

Raw Florida Oranges have 1.4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips with Salt, which is low in comparison to other foods. Boiled Balsam-pear , Leafy Tips with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips with Salt or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.88g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	58% 75.3g	130g per day for Men 19-50 years
Sugars	13.4% 9.75g	82.2% 59.6g	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	47% 18g	41% 15.7g	38g per day for Men 19-50 years
Protein	60.3% 33.8g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	126% 1134μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	548% 7.13mg	25.6% 0.33mg	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	206% 825μg	27.7% 111μg	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	579% 521mg	326% 293mg	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	91% 13.6mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1274% 1529μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	39.4% 394mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	28.3% 0.25mg	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	120% 9.56mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	210% 881mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	218% 5.03mg	6.8% 0.16mg	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	103% 722mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	166% 5644mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.44μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	156% 2334mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	22.5% 831g	15.4% 568g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips With Salt VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips with Salt or Florida Oranges?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Florida Oranges:

• 300 calories of Boiled Balsam-pear , Leafy Tips with Salt have 15.8 times more Vitamin A, 2.1 times more Vitamin B1, 10.1 times more Vitamin B2, 3.6 times more Vitamin B3, 21.4 times more Vitamin B6, 7.4 times more Vitamin B9, 1.8 times more Vitamin C, 11.6 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2.9 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Florida Oranges:

• 300 calories of Boiled Balsam-pear , Leafy Tips with Salt have 1.4 times more Calcium, 7.4 times more Copper, 16.3 times more Iron, 13.5 times more Magnesium, 32.1 times more Manganese, 9.2 times more Phosphorus, 5.1 times more Potassium, 2.6 times more Selenium, more Sodium, 5.4 times more Zinc and 1.5 times more Water than Florida Oranges.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Leafy Tips with Salt have 7.4 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.3 times more Carbohydrate and 6.1 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Florida Oranges offer comparable quantities of Energy and Fiber per 300 calories.