Comparing Nutrients in 7 ounces Navel Oranges VS 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	3.35% 97kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	23.3% 17g	5.34% 3.87g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.26% 0.081mg	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	17% 67.5μg	25.3% 101μg	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	130% 117mg	72.8% 65.5mg	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	2% 0.3mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.28% 0.065mg	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	3.22% 0.26mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	7.42% 0.17mg	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	6.52% 45.6mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.04% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Balsam-pear , Pods with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Boiled Balsam-pear , Pods with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Boiled Balsam-pear , Pods with Salt:

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled Balsam-pear , Pods with Salt.
• While 7 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.5 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 7 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Boiled Balsam-pear , Pods with Salt:

• 7 ounces of Navel Oranges have 4.8 times more Calcium than Boiled Balsam-pear , Pods with Salt.
• While 7 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 2.9 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium, 242 times more Sodium and 9.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Balsam-pear , Pods with Salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.9 times more Carbohydrate and 4.4 times more Sugars than Boiled Balsam-pear , Pods with Salt.
• Both Navel Oranges and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Fiber per seven ounces.
• Both Raw Navel Oranges as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein in seven ounces.