Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with Salt VS Oranges with Peel

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips with Salt: 1563g
• Oranges with Peel: 794g

Raw Oranges with Peel have 2 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 Oranges with Peel ?

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.22% 3.13g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	95% 123g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	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	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	78% 29.7g	94% 35.7g	38g per day for Men 19-50 years
Protein	100% 56.3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	210% 1891μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	339% 4.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	913% 12mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	151% 22.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2124% 2548μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	65.6% 656mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	50.3% 0.45mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	364% 8.38mg	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	277% 9406mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	259% 3891mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	37.5% 1386g	17.7% 653g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips With Salt VS Oranges With Peel Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Oranges with Peel :

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 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 Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.8 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Oranges with Peel :

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 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 Oranges with Peel .
• Both Boiled Balsam-pear , Leafy Tips with Salt and Oranges with Peel contain similar levels of Calcium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 5.5 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.3 times more Carbohydrate than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Oranges with Peel offer comparable quantities of Energy and Fiber per 500 calories.