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

Weight per 300 calories

• Oranges: 638g
• Boiled Balsam-pear , Leafy Tips: 882g

Oranges have 1.4 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Oranges	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	45.3% 59g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	12.7% 9.18g	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	40.3% 15.3g	44% 16.8g	38g per day for Men 19-50 years
Protein	10.7% 6g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	191% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	55% 8.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	516% 6.7mg	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	48% 191μg	194% 776μg	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	377% 340mg	545% 491mg	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	7.66% 1.15mg	85.3% 12.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1199% 1439μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	25.5% 255mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	197% 1.77mg	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	7.98% 0.64mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	197% 829mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	206% 4.73mg	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	12.8% 89.4mg	97% 679mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	156% 5312mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.65% 115mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	15% 554g	21% 783g	3700g per day for Men 19-50 years

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

• Raw Oranges have 3 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 15.2 times more Vitamin A, 2.3 times more Vitamin B1, 9.7 times more Vitamin B2, 4.9 times more Vitamin B3, 17.5 times more Vitamin B6, 4.1 times more Vitamin B9, 1.4 times more Vitamin C, 11.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Balsam-pear , Leafy Tips contain 1.5 times more Calcium, 6.2 times more Copper, 14.1 times more Iron, 13 times more Magnesium, 29.6 times more Manganese, 7.6 times more Phosphorus, 4.6 times more Potassium, 2.5 times more Selenium, more Sodium, 5.9 times more Zinc and 1.4 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.3 times more Carbohydrate and 6.5 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 12.8 times more Omega 3 and 5.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.