Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with Salt VS Chilled Orange Juice

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips with Salt: 1563g
• Chilled Orange Juice: 1020g

Chilled Orange Juice from Concentrate has 1.5 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips with Salt, which is low in comparison to other foods. Boiled Balsam-pear , Leafy Tips with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.22% 3.13g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	91% 118g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	117% 84.8g	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	NA	31.4% 22.8g	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	% 21.2g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	78% 29.7g	8.06% 3.06g	38g per day for Men 19-50 years
Protein	100% 56.3g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	210% 1891μg	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	339% 4.4mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	913% 12mg	59.7% 0.78mg	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	344% 1375μg	48.5% 194μg	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	965% 869mg	381% 343mg	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	151% 22.7mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2124% 2548μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	65.6% 656mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	47.6% 0.43mg	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	199% 16mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	364% 8.38mg	10.2% 0.23mg	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	172% 1203mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	277% 9406mg	53.4% 1816mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	259% 3891mg	1.36% 20.4mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	37.5% 1386g	24% 890g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips With Salt VS Chilled Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Chilled Orange Juice?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Chilled Orange Juice:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 92.6 times more Vitamin A, 4.9 times more Vitamin B1, 11.1 times more Vitamin B2, 5.4 times more Vitamin B3, 15.3 times more Vitamin B6, 7.1 times more Vitamin B9, 2.5 times more Vitamin C, 11.1 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 2.1 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 500 calories of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Chilled Orange Juice:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 5.8 times more Calcium, 7.3 times more Copper, 12 times more Iron, 13.1 times more Magnesium, 35.7 times more Manganese, 6.9 times more Phosphorus, 5.2 times more Potassium, 13.8 times more Selenium, 190.6 times more Sodium, 6.6 times more Zinc and 1.6 times more Water than Chilled Orange Juice.
• 500 calories of Chilled Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 9.7 times more Fiber and 8.1 times more Protein than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 5.2 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Chilled Orange Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Chilled Orange Juice provide inadequate amounts of Fiber