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

Weight per 300 calories

• Navel Oranges: 612g
• Balsam-pear , Pods: 1765g

Navel Oranges have 2.9 times more energy per 100g than Balsam-pear , Pods. It has low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Navel Oranges	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	3.1% 3g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	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	130% 49.4g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	26.3% 263mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	66.7% 0.6mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	68.3% 1.57mg	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	78% 547mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	128% 14mg	11mg per day for Men 19-50 years
Water	14.2% 526g	45% 1659g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw Balsam-pear , Pods contain 5.8 times more Vitamin A, 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 6.1 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Balsam-pear , Pods contain 1.3 times more Calcium, 2.5 times more Copper, 9.5 times more Iron, 4.5 times more Magnesium, 8.8 times more Manganese, 3.9 times more Phosphorus, 5.1 times more Potassium, more Selenium, 28.8 times more Zinc and 3.2 times more Water than Raw Navel Oranges.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Balsam-pear , Pods contain 3.7 times more Fiber and 3.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Balsam-pear , Pods offer comparable quantities of Energy and Carbohydrate per 300 calories.