Comparing Nutrients in 7 ounces Oranges with Peel VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Oranges with Peel	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	NA	NA	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	23.5% 8.93g	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	19% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	123% 1.6mg	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	15% 59.5μg	63.5% 254μg	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	157% 141mg	194% 175mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	14% 139mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	44.3% 0.4mg	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	20% 1.6mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	NA	46.2% 1.06mg	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	6.24% 43.7mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Balsam-pear , Leafy Tips per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Balsam-pear , Leafy Tips:

• 7 ounces of Oranges with Peel have 5.2 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 6.7 times more Vitamin A, 1.8 times more Vitamin B1, 7.2 times more Vitamin B2, 2.2 times more Vitamin B3, 8.6 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Balsam-pear , Leafy Tips provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Balsam-pear , Leafy Tips:

• 7 oz of Raw Balsam-pear , Leafy Tips contain 3.5 times more Copper, 2.6 times more Iron, 6.1 times more Magnesium, 4.5 times more Phosphorus, 3.1 times more Potassium and 2.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Balsam-pear , Leafy Tips contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.1 times more Energy and 4.7 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 7 oz of Raw Balsam-pear , Leafy Tips contain 4.1 times more Protein than Raw Oranges with Peel .
• 7 ounces of Balsam-pear , Leafy Tips provide inadequate amounts of Energy

Frequently Asked Questions about Oranges with Peel VS Balsam-pear , Leafy Tips

What are the health benefits of Oranges with Peel compared to Balsam-pear , Leafy Tips?

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. The peel contains even higher amounts of these nutrients compared to the flesh alone. Balsam-pear, also known as bitter melon, is a good source of vitamins and minerals, but it is not as high in vitamin C as oranges. Leafy greens like spinach and kale are rich in vitamins, minerals, and antioxidants, but may not provide as much vitamin C as oranges. Overall, oranges with peel offer a unique combination of nutrients that can support immune health, digestion, and overall well-being.

Can I lose weight easier by eating more Oranges with Peel or Balsam-pear , Leafy Tips?

Eating more oranges with peel can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied. Balsam-pear, also known as bitter melon, is low in calories and can also support weight loss. Leafy greens like spinach and kale are nutrient-dense and low in calories, making them great choices for weight loss. Incorporating a variety of fruits and vegetables into your diet, along with other whole foods, can help support your weight loss goals.

Should I eat more Oranges with Peel or more Balsam-pear , Leafy Tips to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources, such as legumes, tofu, tempeh, nuts, and seeds. Oranges with peel and balsam-pear leafy tips are not significant sources of protein for muscle building. Instead, consider incorporating protein-rich foods into your diet to support muscle growth and repair.

What is the environmental impact of producing Oranges with Peel compared to Balsam-pear , Leafy Tips?

Oranges with peel have a higher environmental impact compared to balsam-pear leafy tips. Oranges require more water, pesticides, and fertilizers to grow, leading to increased carbon emissions and water pollution. Balsam-pear leafy tips are typically more sustainable to produce as they require fewer resources and have a lower carbon footprint.