Comparing Nutrients in 500 calories Boiled Balsam-pear , Pods VS Chilled Orange Juice

Weight per 500 calories

• Boiled Balsam-pear , Pods: 2632g
• Chilled Orange Juice: 1020g

Chilled Orange Juice from Concentrate has 2.6 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is low in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Boiled Balsam-pear , Pods	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	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	87.4% 114g	91% 118g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	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	139% 52.6g	8.06% 3.06g	38g per day for Men 19-50 years
Protein	39.5% 22g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	336% 1342μg	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% 868mg	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	24.6% 3.7mg	13.6% 2.04mg	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	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	23.7% 237mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	125% 10mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	135% 947mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	53.4% 1816mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	10.5% 158mg	1.36% 20.4mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	67% 2472g	24% 890g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods VS Chilled Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods or Chilled Orange Juice?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Pods vs Chilled Orange Juice:

• 500 calories of Boiled Balsam-pear , Pods have 7.7 times more Vitamin A, 2.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 6.9 times more Vitamin B9, 2.5 times more Vitamin C, 1.8 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• 500 calories of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Balsam-pear , Pods 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 , Pods vs Chilled Orange Juice:

• 500 calories of Boiled Balsam-pear , Pods have 2.1 times more Calcium, 2 times more Copper, 7.5 times more Iron, 3.8 times more Magnesium, 9.6 times more Manganese, 5.5 times more Phosphorus, 4.6 times more Potassium, 7.7 times more Sodium, 28.4 times more Zinc and 2.8 times more Water than Chilled Orange Juice.
• 500 calories of Chilled Orange Juice lack sufficient amounts of Zinc
• Both Boiled and Drained Balsam-pear , Pods as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Pods have 8.7 times more Omega 6, 17.2 times more Fiber and 3.2 times more Protein than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 1.7 times more Sugars than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Chilled Orange Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Chilled Orange Juice provide inadequate amounts of Omega 6 and Fiber
• Both Boiled and Drained Balsam-pear , Pods as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 in 500 calories.