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

Weight per 300 calories

• Valencia Oranges: 612g
• Boiled Balsam-pear , Leafy Tips with Salt: 938g

Valencia Oranges have 1.5 times more energy per 100g than Boiled Balsam-pear , Leafy Tips with Salt. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Valencia Oranges	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	NA	13.4% 9.75g	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	47% 18g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	126% 1134μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	548% 7.13mg	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	59.7% 239μg	206% 825μg	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	330% 297mg	579% 521mg	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	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	209% 1.9mg	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	6.9% 0.55mg	120% 9.56mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	210% 881mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	218% 5.03mg	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	15% 104mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	166% 5644mg	3400mg per day for Men 19-50 years
Selenium	NA	15.3% 8.44μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	156% 2334mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	14.3% 529g	22.5% 831g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Valencia Oranges have 2.7 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 15.4 times more Vitamin A, 2.6 times more Vitamin B1, 10.8 times more Vitamin B2, 5.6 times more Vitamin B3, 18.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.6 times more Calcium, 8.3 times more Copper, 17.4 times more Iron, 14.4 times more Magnesium, 35.7 times more Manganese, 6.9 times more Phosphorus, 5.1 times more Potassium, more Sodium, 7.7 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 1.3 times more Carbohydrate than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 5.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy and Fiber per 300 calories.