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

Weight per 300 calories

• Oranges with Peel: 476g
• Boiled Balsam-pear , Leafy Tips with Salt: 938g

Oranges with Peel have 2 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 - Oranges with Peel or Boiled Balsam-pear , Leafy Tips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Oranges with Peel	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	1.47% 1.43g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	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	56.4% 21.4g	47% 18g	38g per day for Men 19-50 years
Protein	11% 6.2g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	126% 1134μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	579% 521mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	33.3% 333mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	120% 9.56mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	210% 881mg	420mg per day for Men 19-50 years
Manganese	NA	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% 105mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	166% 5644mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	15.3% 8.44μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	156% 2334mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	10.6% 392g	22.5% 831g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oranges with Peel have 2.8 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 18.3 times more Vitamin A, 2.9 times more Vitamin B1, 11.1 times more Vitamin B2, 3.9 times more Vitamin B3, 16.1 times more Vitamin B6, 5.8 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 6.9 times more Copper, 2.5 times more Iron, 13.2 times more Magnesium, 6.9 times more Phosphorus, 6 times more Potassium, 2.5 times more Selenium, 245.1 times more Sodium, 5.4 times more Zinc and 2.1 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Balsam-pear , Leafy Tips with Salt contain similar levels of Calcium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.3 times more Carbohydrate and 1.2 times more Fiber than Boiled Balsam-pear , Leafy Tips with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 5.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy per 300 calories.