Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy TipsVS Navel Oranges

Weight per 300 calories

Boiled Balsam-pear , Leafy Tips

882g

Navel Oranges

612g

Raw Navel Oranges have 1.4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is low in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs Navel Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.8%1.76g

Fat

0.95%0.92g

1.76 gvs0.92 g

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

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0.88%0.28g

Saturated Fat

0.33%0.1g

0.28 gvs0.1 g

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

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36%0.57g

Omega 3

3.44%0.055g

0.57 gvs0.055 g

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

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0.62%0.11g

Omega 6

0.83%0.14g

0.11 gvs0.14 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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45.3%59g

Carbohydrate

59%76.8g

59 gvs76.8 g

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

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12.7%9.18g

Sugars

71.8%52g

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

9.18 gvs52 g

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

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Fructose

19%13.8g

≤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 gvs13.8 g

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

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Glucose

%12g

NA gvs12 g

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

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Sucrose

%26.2g

NA gvs26.2 g

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

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44%16.8g

Fiber

35.4%13.5g

16.8 gvs13.5 g

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

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56.7%31.8g

Protein

9.95%5.57g

31.8 gvs5.57 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tipsvs Navel Oranges

119%1068μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

1068 μgvs73.5 μg

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

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108%1.3mg

Vitamin B1

34.7%0.42mg

Thiamine

1.3 mgvs0.42 mg

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

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191%2.5mg

Vitamin B2

24%0.31mg

Riboflavin

2.5 mgvs0.31 mg

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

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55%8.78mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

8.78 mgvs2.6 mg

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

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10.6%0.53mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.53 mgvs1.6 mg

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

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516%6.7mg

Vitamin B6

37.2%0.48mg

Pyridoxine

6.7 mgvs0.48 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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194%776μg

Vitamin B9

52%208μg

Folates and Folic Acid

776 μgvs208 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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545%491mg

Vitamin C

402%362mg

Ascorbic acid

491 mgvs362 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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85.3%12.8mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

12.8 mgvs0.92 mg

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

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1199%1439μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1439 μgvs0 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Navel Oranges

37%371mg

Calcium

26.3%263mg

371 mgvs263 mg

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

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197%1.77mg

Copper

26.5%0.24mg

1.77 mgvs0.24 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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113%9mg

Iron

9.95%0.8mg

9 mgvs0.8 mg

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

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197%829mg

Magnesium

16%67.3mg

829 mgvs67.3 mg

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

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206%4.73mg

Manganese

7.7%0.18mg

4.73 mgvs0.18 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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97%679mg

Phosphorus

20%141mg

679 mgvs141 mg

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

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156%5312mg

Potassium

30%1016mg

5312 mgvs1016 mg

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

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14.4%7.94μg

Selenium

0%0μg

7.94 μgvs0 μg

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

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7.65%115mg

Sodium

0.41%6.12mg

115 mgvs6.12 mg

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

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24%2.65mg

Zinc

4.45%0.49mg

2.65 mgvs0.49 mg

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

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21%783g

Water

14.2%526g

783 gvs526 g

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

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Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Leafy Tips vs Navel Oranges:

Boiled and Drained Balsam-pear , Leafy Tips have 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.
While Raw Navel Oranges contain 3 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Balsam-pear , Leafy Tips vs Navel Oranges:

Boiled and Drained Balsam-pear , Leafy Tips have 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 300 calories:

Boiled and Drained Balsam-pear , Leafy Tips have 10.4 times more Omega 3, 1.2 times more Fiber and 5.7 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.3 times more Carbohydrate and 5.7 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips.
Both Boiled and Drained Balsam-pear , Leafy Tips and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Balsam-pear , Leafy TipsVS Balsam-pear , PodsNavel OrangesVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy TipsVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: