Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips with SaltVS Valencia Oranges

Weight per 100 calories

Boiled Balsam-pear , Leafy Tips with Salt

313g

Valencia Oranges

204g

Raw Valencia Oranges have 1.5 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips with Salt, which is low in comparison to other foods. Boiled Balsam-pear , Leafy Tips with Salt having low energy density.

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.64%0.63g

Fat

0.63%0.61g

0.63 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

Saturated Fat

0.22%0.071g

NA gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

Omega 3

2.04%0.033g

NA gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

Omega 6

0.53%0.09g

NA gvs0.09 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

15%19.3g

Carbohydrate

18.7%24.3g

19.3 gvs24.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

4.5%3.25g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.25 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

15.6%5.94g

Fiber

13.4%5.1g

5.94 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

20%11.3g

Protein

3.8%2.12g

11.3 gvs2.12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Balsam-pear , Leafy Tips with Saltvs Valencia Oranges

42%378μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

378 μgvs24.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

38.3%0.46mg

Vitamin B1

14.8%0.18mg

Thiamine

0.46 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

67.8%0.88mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.88 mgvs0.082 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

19.4%3.1mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs0.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.75%0.19mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.19 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

183%2.38mg

Vitamin B6

9.9%0.13mg

Pyridoxine

2.38 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

68.8%275μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

275 μgvs79.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

193%174mg

Vitamin C

110%99mg

Ascorbic acid

174 mgvs99 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

30.2%4.53mg

Vitamin E

Tocopherols and Tocotrienols

4.53 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

425%510μg

Vitamin K

Phytomenadione or phylloquinone

510 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Boiled Balsam-pear , Leafy Tips with Saltvs Valencia Oranges

13%131mg

Calcium

8.16%81.6mg

131 mgvs81.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

69.8%0.63mg

Copper

8.4%0.076mg

0.63 mgvs0.076 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

40%3.2mg

Iron

2.3%0.18mg

3.2 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

70%294mg

Magnesium

4.86%20.4mg

294 mgvs20.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

73%1.68mg

Manganese

2.04%0.047mg

1.68 mgvs0.047 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

34.4%241mg

Phosphorus

4.96%34.7mg

241 mgvs34.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

55.3%1881mg

Potassium

10.7%365mg

1881 mgvs365 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

5.1%2.8μg

Selenium

2.8 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

52%778mg

Sodium

0%0mg

778 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

8.52%0.94mg

Zinc

1.1%0.12mg

0.94 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

7.5%277g

Water

4.76%176g

277 gvs176 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Valencia Oranges:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 15.4 times more Vitamin A, 2.6 times more Vitamin B1, 10.8 times more Vitamin B2, 5.6 times more Vitamin B3, 18.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.7 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Valencia Oranges:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 1.6 times more Calcium, 8.3 times more Copper, 17.4 times more Iron, 14.4 times more Magnesium, 35.7 times more Manganese, 6.9 times more Phosphorus, 5.1 times more Potassium, more Sodium, 7.7 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 5.3 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Raw Valencia Oranges have similar amounts of Energy and Fiber per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with SaltValencia OrangesVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips with SaltVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: