Comparing Nutrients in 500 calories Boiled Balsam-pear , Pods with Salt VS Florida Oranges

Weight per 500 calories

• Boiled Balsam-pear , Pods with Salt: 2632g
• Florida Oranges: 1087g

Raw Florida Oranges have 2.4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is low in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods with Salt or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	96% 125g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	137% 99g	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	139% 52.6g	68.6% 26g	38g per day for Men 19-50 years
Protein	39.5% 22g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	42.6% 0.55mg	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	336% 1342μg	46% 185μg	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% 868mg	543% 489mg	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	24.6% 3.7mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	23.7% 237mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	47% 0.42mg	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	125% 10mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	11.3% 0.26mg	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	135% 947mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	425% 6368mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	67% 2472g	25.6% 947g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods with Salt or Florida Oranges?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Pods with Salt vs Florida Oranges:

• 500 calories of Boiled Balsam-pear , Pods with Salt have 1.3 times more Vitamin A, 1.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 7.3 times more Vitamin B9, 1.8 times more Vitamin C, 1.9 times more Vitamin E and more Vitamin K than Florida Oranges.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Pods with Salt vs Florida Oranges:

• 500 calories of Boiled Balsam-pear , Pods with Salt have 2 times more Copper, 10.2 times more Iron, 3.9 times more Magnesium, 8.7 times more Manganese, 7.3 times more Phosphorus, 4.6 times more Potassium, more Sodium, 23.3 times more Zinc and 2.6 times more Water than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 2 times more Calcium than Boiled and Drained Balsam-pear , Pods with Salt.
• 500 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Raw Florida Oranges lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Pods with Salt have 2 times more Fiber and 2.9 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.9 times more Sugars than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.