Comparing Nutrients in 300 calories Navel Oranges VS Boiled Balsam-pear , Pods with Salt

Weight per 300 calories

• Navel Oranges: 612g
• Boiled Balsam-pear , Pods with Salt: 1579g

Navel Oranges have 2.6 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Navel Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	71.8% 52g	42.5% 30.8g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	83% 31.6g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	49.8% 0.65mg	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	52% 208μg	201% 805μg	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	402% 362mg	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	6.12% 0.92mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	26.3% 263mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	58% 0.52mg	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	9.95% 0.8mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	59% 1.36mg	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	20% 141mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	255% 3821mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	111% 12mg	11mg per day for Men 19-50 years
Water	14.2% 526g	40% 1483g	3700g per day for Men 19-50 years

Navel Oranges VS Boiled Balsam-pear , Pods With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Boiled Balsam-pear , Pods with Salt?

Lets compare vitamin content per 300 calories of Navel Oranges vs Boiled Balsam-pear , Pods with Salt:

• 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 3.9 times more Vitamin B9, 1.4 times more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Boiled Balsam-pear , Pods with Salt:

• 300 calories of Navel Oranges have 1.9 times more Calcium than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.2 times more Copper, 7.5 times more Iron, 3.8 times more Magnesium, 7.6 times more Manganese, 4 times more Phosphorus, 5 times more Potassium, 624.1 times more Sodium, 24.8 times more Zinc and 2.8 times more Water than Raw Navel Oranges.
• 300 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Navel Oranges as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.7 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.3 times more Fiber and 2.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.