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

Weight per 500 calories

• Oranges: 1064g
• Boiled Balsam-pear , Leafy Tips with Salt: 1563g

Oranges have 1.5 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.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Oranges	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	3.22% 3.13g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	74% 96g	130g per day for Men 19-50 years
Sugars	137% 99g	22.4% 16.3g	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	67% 25.5g	78% 29.7g	38g per day for Men 19-50 years
Protein	18% 10g	100% 56.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	13% 117μg	210% 1891μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	339% 4.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	913% 12mg	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	79.8% 319μg	344% 1375μg	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	629% 566mg	965% 869mg	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	12.8% 1.9mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2124% 2548μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	42.6% 426mg	65.6% 656mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	349% 3.14mg	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	13.3% 1.06mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	364% 8.38mg	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	21.3% 149mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	277% 9406mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	259% 3891mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	25% 923g	37.5% 1386g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.8 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 16.2 times more Vitamin A, 2.5 times more Vitamin B1, 10.4 times more Vitamin B2, 5.2 times more Vitamin B3, 18.6 times more Vitamin B6, 4.3 times more Vitamin B9, 1.5 times more Vitamin C, 11.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.5 times more Calcium, 6.6 times more Copper, 15 times more Iron, 13.8 times more Magnesium, 31.5 times more Manganese, 8.1 times more Phosphorus, 4.9 times more Potassium, 2.6 times more Selenium, more Sodium, 6.3 times more Zinc and 1.5 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.3 times more Carbohydrate and 6.1 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 5.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.