Comparing Nutrients in 100 calories Navel OrangesVS Balsam-pear , Pods

Weight per 100 calories

Navel Oranges

204g

Balsam-pear , Pods

588g

Navel Oranges have 2.9 times more energy per 100g than Balsam-pear , Pods. It has low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Balsam-pear , Pods

20%

72%

100 kcal ▼

Macro Nutrients

Navel Orangesvs Balsam-pear , Pods

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

1.03%1g

0.31 gvs1 g

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

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0.11%0.035g

Saturated Fat

0.035 gvsNA g

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

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1.15%0.018g

Omega 3

0.018 gvsNA g

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

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0.28%0.047g

Omega 6

0.047 gvsNA 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

16.7%21.8g

25.6 gvs21.8 g

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

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24%17.3g

Sugars

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

17.3 gvsNA 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

43.3%16.5g

4.5 gvs16.5 g

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

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3.3%1.86g

Protein

10.5%5.9g

1.86 gvs5.9 g

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

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Vitamins

Navel Orangesvs Balsam-pear , Pods

2.72%24.5μg

Vitamin A

15.7%141μg

RAE, retinol activity equivalents

24.5 μgvs141 μg

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

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11.6%0.14mg

Vitamin B1

19.6%0.24mg

Thiamine

0.14 mgvs0.24 mg

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

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8%0.1mg

Vitamin B2

18%0.24mg

Riboflavin

0.1 mgvs0.24 mg

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

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5.42%0.87mg

Vitamin B3

14.7%2.35mg

Niacin, nicotinic acid, niacinamide

0.87 mgvs2.35 mg

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

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10.7%0.53mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.53 mgvs1.25 mg

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

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12.4%0.16mg

Vitamin B6

19.5%0.25mg

Pyridoxine

0.16 mgvs0.25 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

106%424μg

Folates and Folic Acid

69.4 μgvs424 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

549%494mg

Ascorbic acid

121 mgvs494 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

Tocopherols and Tocotrienols

0.31 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Navel Orangesvs Balsam-pear , Pods

8.78%87.8mg

Calcium

11%112mg

87.8 mgvs112 mg

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

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8.84%0.08mg

Copper

22.2%0.2mg

0.08 mgvs0.2 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

31.6%2.53mg

0.27 mgvs2.53 mg

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

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5.34%22.4mg

Magnesium

24%100mg

22.4 mgvs100 mg

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

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2.57%0.059mg

Manganese

22.8%0.52mg

0.059 mgvs0.52 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

26%182mg

47 mgvs182 mg

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

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9.96%339mg

Potassium

51.2%1741mg

339 mgvs1741 mg

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

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0%0μg

Selenium

2.14%1.18μg

0 μgvs1.18 μg

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

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0.14%2.04mg

Sodium

1.96%29.4mg

2.04 mgvs29.4 mg

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

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1.5%0.16mg

Zinc

42.8%4.7mg

0.16 mgvs4.7 mg

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

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4.74%175g

Water

15%553g

175 gvs553 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 Balsam-pear , Pods:

Raw Balsam-pear , Pods contain 5.8 times more Vitamin A, 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 6.1 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Navel Oranges.
Both Raw Navel Oranges as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Navel Oranges vs Balsam-pear , Pods:

Raw Balsam-pear , Pods contain 1.3 times more Calcium, 2.5 times more Copper, 9.5 times more Iron, 4.5 times more Magnesium, 8.8 times more Manganese, 3.9 times more Phosphorus, 5.1 times more Potassium, more Selenium, 14.4 times more Sodium, 28.8 times more Zinc and 3.2 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 100 calories:

Raw Balsam-pear , Pods contain 3.3 times more Fat, 3.7 times more Fiber and 3.2 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Balsam-pear , Pods have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Navel Oranges as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Navel OrangesVS Florida OrangesBalsam-pear , PodsVS Florida OrangesNavel OrangesVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Boiled Balsam-pear , Pods

Compare Foods

Comparing Nutrients in 100 calories Navel OrangesVS Balsam-pear , Pods

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: