Comparing Nutrients in 5 ounces Oranges VS Boiled Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Oranges	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	7.3% 9.47g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	2.03% 1.47g	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	8.95% 3.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	10.6% 42.5μg	31% 125μg	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	83.8% 75.4mg	87.6% 79mg	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	1.7% 0.26mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	31.7% 0.28mg	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	1.77% 0.14mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	33% 0.76mg	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	2.83% 20mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Boiled Balsam-pear , Leafy Tips:

• Raw Oranges have 4.2 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 11 times more Vitamin A, 1.7 times more Vitamin B1, 7.1 times more Vitamin B2, 3.5 times more Vitamin B3, 12.7 times more Vitamin B6, 2.9 times more Vitamin B9, 8.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin C per 5 oz.
• Both Raw Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Boiled Balsam-pear , Leafy Tips:

• Boiled and Drained Balsam-pear , Leafy Tips contain 4.5 times more Copper, 10.2 times more Iron, 9.4 times more Magnesium, 21.4 times more Manganese, 5.5 times more Phosphorus, 3.3 times more Potassium, 1.8 times more Selenium and 4.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.4 times more Energy, 1.8 times more Carbohydrate, 9 times more Sugars and 1.3 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 9.3 times more Omega 3 and 3.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.