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

Weight per 500 calories

• Valencia Oranges: 1020g
• Boiled Balsam-pear , Leafy Tips with Salt: 1563g

Valencia 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.

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%

Macro Nutrients

	Valencia 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	3.16% 3.06g	3.22% 3.13g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	NA	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	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	19% 10.6g	100% 56.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	210% 1891μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	339% 4.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 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	99% 398μg	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	550% 495mg	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	NA	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2124% 2548μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	41% 408mg	65.6% 656mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	11.5% 0.92mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	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	24.8% 173mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	277% 9406mg	3400mg per day for Men 19-50 years
Selenium	NA	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	5.57% 0.61mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	24% 881g	37.5% 1386g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Valencia Oranges have 2.7 times more Vitamin B5 than Boiled Balsam-pear , Leafy Tips with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 15.4 times more Vitamin A, 2.6 times more Vitamin B1, 10.8 times more Vitamin B2, 5.6 times more Vitamin B3, 18.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 1.6 times more Calcium, 8.3 times more Copper, 17.4 times more Iron, 14.4 times more Magnesium, 35.7 times more Manganese, 6.9 times more Phosphorus, 5.1 times more Potassium, more Sodium, 7.7 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.3 times more Carbohydrate than Boiled Balsam-pear , Leafy Tips with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 5.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Balsam-pear , Leafy Tips with Salt offer comparable quantities of Energy and Fiber per 500 calories.