Comparing Nutrients in 100 grams Boiled Balsam-pear , Pods VS Florida Oranges

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Pods	Florida Oranges	Recommended Dietary Allowance
Energy	0.66% 19kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.32% 4.32g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	12.6% 9.14g	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	5.26% 2g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.15% 0.041mg	3.92% 0.051mg	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	12.8% 51μg	4.25% 17μg	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	36.7% 33mg	50% 45mg	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	0.93% 0.14mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Florida Oranges	Recommended Dietary Allowance
Calcium	0.9% 9mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	3.67% 0.033mg	4.33% 0.039mg	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	4.75% 0.38mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	3.74% 0.086mg	1.04% 0.024mg	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	5.14% 36mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods VS Florida Oranges per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Balsam-pear , Pods versus 100 g of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Balsam-pear , Pods vs Florida Oranges:

• 100 grams of Boiled Balsam-pear , Pods have 1.3 times more Vitamin B2, 3 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 100 g 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.
• Both Boiled Balsam-pear , Pods and Florida Oranges provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3
• 100 grams of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Balsam-pear , Pods vs Florida Oranges:

• 100 grams of Boiled Balsam-pear , Pods 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 and 9.6 times more Zinc than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 4.8 times more Calcium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Florida Oranges contain similar levels of Copper and Water per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Florida Oranges lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Florida Oranges contain 2.7 times more Carbohydrate and 4.7 times more Sugars than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Florida Oranges offer comparable quantities of Fiber per 100 grams.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.