Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods VS Chilled Orange Juice

Weight per 100 calories

• Boiled Balsam-pear , Pods: 526g
• Chilled Orange Juice: 204g

Chilled Orange Juice from Concentrate has 2.6 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is low in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Boiled Balsam-pear , Pods	Chilled Orange Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.089% 0.029g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	18% 23.6g	130g per day for Men 19-50 years
Sugars	14% 10.3g	23.4% 17g	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	6.28% 4.55g	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	% 4.24g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	1.6% 0.61g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	2.48% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	0.45% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	7.82% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	6.12% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	12% 0.16mg	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	67% 268μg	9.7% 38.8μg	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	193% 174mg	76% 68.6mg	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	4.9% 0.74mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	2.24% 22.4mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	9.52% 0.086mg	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	25% 2mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	2.04% 0.047mg	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	27% 189mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	0.37% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	13.4% 494g	4.8% 178g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods VS Chilled Orange Juice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods or Chilled Orange Juice?

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Pods vs Chilled Orange Juice:

• 100 calories of Boiled Balsam-pear , Pods have 7.7 times more Vitamin A, 2.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 6.9 times more Vitamin B9, 2.5 times more Vitamin C, 1.8 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• 100 calories of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Balsam-pear , Pods as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Balsam-pear , Pods vs Chilled Orange Juice:

• 100 calories of Boiled Balsam-pear , Pods have 2.1 times more Calcium, 2 times more Copper, 7.5 times more Iron, 3.8 times more Magnesium, 9.6 times more Manganese, 5.5 times more Phosphorus, 4.6 times more Potassium, 7.7 times more Sodium, 28.4 times more Zinc and 2.8 times more Water than Chilled Orange Juice.
• 100 calories of Chilled Orange Juice lack sufficient amounts of Zinc
• Both Boiled and Drained Balsam-pear , Pods as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Balsam-pear , Pods have 8.7 times more Omega 6, 17.2 times more Fiber and 3.2 times more Protein than Chilled Orange Juice.
• While 100 kcal of Chilled Orange Juice from Concentrate contain 1.7 times more Sugars than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Chilled Orange Juice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Chilled Orange Juice provide inadequate amounts of Omega 6 and Fiber
• Both Boiled and Drained Balsam-pear , Pods as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 in 100 calories.