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

Weight per 500 calories

• Valencia Oranges: 1020g
• Boiled Balsam-pear , Leafy Tips: 1471g

Valencia Oranges have 1.4 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Valencia Oranges	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	59.7% 0.96g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	75.6% 98g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	73.5% 28g	38g per day for Men 19-50 years
Protein	19% 10.6g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	198% 1779μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	860% 11mg	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	324% 1294μg	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	908% 818mg	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	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1999% 2399μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	41% 408mg	61.8% 618mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	328% 2.96mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	329% 1382mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	343% 7.9mg	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	162% 1132mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	260% 8853mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	24% 881g	35.3% 1304g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2.9 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 14.5 times more Vitamin A, 2.4 times more Vitamin B1, 10.2 times more Vitamin B2, 5.2 times more Vitamin B3, 17.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Balsam-pear , Leafy Tips contain 1.5 times more Calcium, 7.8 times more Copper, 16.3 times more Iron, 13.5 times more Magnesium, 33.6 times more Manganese, 6.5 times more Phosphorus, 4.8 times more Potassium, more Sodium, 7.2 times more Zinc and 1.5 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 1.2 times more Carbohydrate than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 5.9 times more Omega 3 and 5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Valencia Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.