Comparing Nutrients in 100 calories Navel OrangesVS Boiled Balsam-pear , Leafy Tips

Weight per 100 calories

Navel Oranges

204g

Boiled Balsam-pear , Leafy Tips

294g

Navel Oranges have 1.4 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Boiled Balsam-pear , Leafy Tips

34%

62%

100 kcal ▼

Macro Nutrients

Navel Orangesvs Boiled Balsam-pear , Leafy Tips

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.32%0.31g

Fat

0.61%0.59g

0.31 gvs0.59 g

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

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0.11%0.035g

Saturated Fat

0.29%0.094g

0.035 gvs0.094 g

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

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1.15%0.018g

Omega 3

12%0.19g

0.018 gvs0.19 g

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

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0.28%0.047g

Omega 6

0.21%0.035g

0.047 gvs0.035 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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19.7%25.6g

Carbohydrate

15%19.6g

25.6 gvs19.6 g

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

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24%17.3g

Sugars

4.2%3.06g

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

17.3 gvs3.06 g

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

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6.33%4.6g

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]

4.6 gvsNA g

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

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%4.02g

Glucose

4.02 gvsNA g

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

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%8.73g

Sucrose

8.73 gvsNA g

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

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12%4.5g

Fiber

14.7%5.6g

4.5 gvs5.6 g

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

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3.3%1.86g

Protein

19%10.6g

1.86 gvs10.6 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Navel Orangesvs Boiled Balsam-pear , Leafy Tips

2.72%24.5μg

Vitamin A

39.5%356μg

RAE, retinol activity equivalents

24.5 μgvs356 μg

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

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11.6%0.14mg

Vitamin B1

36%0.43mg

Thiamine

0.14 mgvs0.43 mg

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

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8%0.1mg

Vitamin B2

64%0.83mg

Riboflavin

0.1 mgvs0.83 mg

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

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5.42%0.87mg

Vitamin B3

18.3%2.93mg

Niacin, nicotinic acid, niacinamide

0.87 mgvs2.93 mg

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

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10.7%0.53mg

Vitamin B5

3.53%0.18mg

Pantothenic acid

0.53 mgvs0.18 mg

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

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12.4%0.16mg

Vitamin B6

172%2.24mg

Pyridoxine

0.16 mgvs2.24 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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17.3%69.4μg

Vitamin B9

64.7%259μg

Folates and Folic Acid

69.4 μgvs259 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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134%121mg

Vitamin C

182%164mg

Ascorbic acid

121 mgvs164 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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2.04%0.31mg

Vitamin E

28.4%4.26mg

Tocopherols and Tocotrienols

0.31 mgvs4.26 mg

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

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0%0μg

Vitamin K

400%480μg

Phytomenadione or phylloquinone

0 μgvs480 μg

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

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Minerals

Navel Orangesvs Boiled Balsam-pear , Leafy Tips

8.78%87.8mg

Calcium

12.4%124mg

87.8 mgvs124 mg

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

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8.84%0.08mg

Copper

65.7%0.59mg

0.08 mgvs0.59 mg

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

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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 .

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3.3%0.27mg

Iron

37.5%3mg

0.27 mgvs3 mg

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

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5.34%22.4mg

Magnesium

66%276mg

22.4 mgvs276 mg

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

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2.57%0.059mg

Manganese

68.5%1.58mg

0.059 mgvs1.58 mg

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

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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 .

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6.7%47mg

Phosphorus

32.4%226mg

47 mgvs226 mg

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

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9.96%339mg

Potassium

52%1771mg

339 mgvs1771 mg

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

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0%0μg

Selenium

4.8%2.65μg

0 μgvs2.65 μg

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

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0.14%2.04mg

Sodium

2.55%38.2mg

2.04 mgvs38.2 mg

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

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1.5%0.16mg

Zinc

8.02%0.88mg

0.16 mgvs0.88 mg

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

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4.74%175g

Water

7.05%261g

175 gvs261 g

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

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

Raw Navel Oranges have 3 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 14.5 times more Vitamin A, 3.1 times more Vitamin B1, 8 times more Vitamin B2, 3.4 times more Vitamin B3, 13.9 times more Vitamin B6, 3.7 times more Vitamin B9, 1.4 times more Vitamin C, 13.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Balsam-pear , Leafy Tips contain 1.4 times more Calcium, 7.4 times more Copper, 11.3 times more Iron, 12.3 times more Magnesium, 26.6 times more Manganese, 4.8 times more Phosphorus, 5.2 times more Potassium, more Selenium, 18.7 times more Sodium, 5.4 times more Zinc and 1.5 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 100 calories:

Raw Navel Oranges have 1.3 times more Carbohydrate and 5.7 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 10.4 times more Omega 3 and 5.7 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy and Fiber per 100 kcal.
Both Raw Navel Oranges as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Navel OrangesVS Florida OrangesBoiled Balsam-pear , Leafy TipsVS Florida OrangesNavel OrangesVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Balsam-pear , Pods

Compare Foods

Comparing Nutrients in 100 calories Navel OrangesVS Boiled Balsam-pear , Leafy Tips

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: