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

Weight per 500 calories

• Navel Oranges: 1020g
• Boiled Balsam-pear , Pods with Salt: 2632g

Navel Oranges have 2.6 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Navel Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	87.4% 114g	130g per day for Men 19-50 years
Sugars	120% 86.7g	70.8% 51.3g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	139% 52.6g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	83% 1.08mg	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	86.7% 347μg	336% 1342μg	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	670% 603mg	965% 868mg	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	10.2% 1.53mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	44% 439mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	96% 0.87mg	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	16.6% 1.33mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	98% 2.26mg	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	33.5% 235mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	425% 6368mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	23.7% 877g	67% 2472g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 3.9 times more Vitamin B9, 1.4 times more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Navel Oranges have 1.9 times more Calcium than Boiled Balsam-pear , Pods with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.2 times more Copper, 7.5 times more Iron, 3.8 times more Magnesium, 7.6 times more Manganese, 4 times more Phosphorus, 5 times more Potassium, 624.1 times more Sodium, 24.8 times more Zinc and 2.8 times more Water than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Navel Oranges as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.7 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 2.3 times more Fiber and 2.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.