Comparing Nutrients in 5 ounces Boiled Balsam-pear , Pods with Salt VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	0.93% 27kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.12g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	18% 13g	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	7.46% 2.83g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.47% 0.27mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	5.56% 0.072mg	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	18% 72.3μg	6.02% 24μg	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	52% 46.8mg	71% 63.8mg	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	1.32% 0.2mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	6.14% 0.055mg	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	6.73% 0.54mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	1.48% 0.034mg	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	7.3% 51mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods with Salt VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Balsam-pear , Pods with Salt versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Balsam-pear , Pods with Salt vs Florida Oranges:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 1.3 times more Vitamin B2, 3 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Florida Oranges provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Balsam-pear , Pods with Salt vs Florida Oranges:

• 5 ounces of Boiled Balsam-pear , Pods with Salt have 4.2 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium, more Sodium and 9.6 times more Zinc than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 4.8 times more Calcium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Florida Oranges contain similar levels of Copper and Water per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Raw Florida Oranges lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Florida Oranges contain 2.7 times more Carbohydrate and 4.7 times more Sugars than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Florida Oranges offer comparable quantities of Fiber per five ounces.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Raw Florida Oranges provide inadequate amounts of Energy and Protein in five ounces.