Comparing Nutrients in 300 calories Balsam-pear , Leafy Tips VS Valencia Oranges

Weight per 300 calories

• Balsam-pear , Leafy Tips: 1000g
• Valencia Oranges: 612g

Raw Valencia Oranges have 1.6 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is low in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 300 calories - Balsam-pear , Leafy Tips or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Balsam-pear , Leafy Tips	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	NA	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	56% 72.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	40.3% 15.3g	38g per day for Men 19-50 years
Protein	95% 53g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	97% 870μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	278% 3.6mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.03mg	29.7% 0.39mg	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	320% 1280μg	59.7% 239μg	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	978% 880mg	330% 297mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Valencia Oranges	Recommended Dietary Allowance
Calcium	84% 840mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	25% 0.23mg	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	255% 20.4mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	6.12% 0.14mg	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	141% 990mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	179% 6080mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	24% 893g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Balsam-pear , Leafy Tips vs Valencia Oranges:

• Raw Balsam-pear , Leafy Tips have 11.8 times more Vitamin A, 3.4 times more Vitamin B1, 14.8 times more Vitamin B2, 6.6 times more Vitamin B3, 20.8 times more Vitamin B6, 5.4 times more Vitamin B9 and 3 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Balsam-pear , Leafy Tips vs Valencia Oranges:

• Raw Balsam-pear , Leafy Tips have 3.4 times more Calcium, 8.9 times more Copper, 37 times more Iron, 13.9 times more Magnesium, 38.1 times more Manganese, 9.5 times more Phosphorus, 5.5 times more Potassium, more Sodium, 8.2 times more Zinc and 1.7 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Balsam-pear , Leafy Tips have 3.8 times more Fat and 8.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.