Comparing Nutrients in 300 calories Valencia OrangesVS Balsam-pear , Pods

Weight per 300 calories

Valencia Oranges

612g

Balsam-pear , Pods

1765g

Valencia 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 300 calories - Valencia Oranges or Balsam-pear , Pods?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Balsam-pear , Pods

20%

72%

300 kcal ▼

Macro Nutrients

Valencia Orangesvs Balsam-pear , Pods

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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1.9%1.84g

Fat

3.1%3g

1.84 gvs3 g

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

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0.67%0.21g

Saturated Fat

0.21 gvsNA g

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

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6.12%0.098g

Omega 3

0.098 gvsNA g

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

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1.6%0.27g

Omega 6

0.27 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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56%72.8g

Carbohydrate

50.2%65.3g

72.8 gvs65.3 g

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

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Sugars

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

NA gvsNA g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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40.3%15.3g

Fiber

130%49.4g

15.3 gvs49.4 g

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

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11.4%6.37g

Protein

31.5%17.6g

6.37 gvs17.6 g

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

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Vitamins

Valencia Orangesvs Balsam-pear , Pods

8.16%73.5μg

Vitamin A

47%424μg

RAE, retinol activity equivalents

73.5 μgvs424 μg

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

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44.4%0.53mg

Vitamin B1

59%0.71mg

Thiamine

0.53 mgvs0.71 mg

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

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19%0.24mg

Vitamin B2

54.3%0.71mg

Riboflavin

0.24 mgvs0.71 mg

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

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10.5%1.68mg

Vitamin B3

44%7.06mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs7.06 mg

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

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30.6%1.53mg

Vitamin B5

75%3.74mg

Pantothenic acid

1.53 mgvs3.74 mg

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

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29.7%0.39mg

Vitamin B6

58.4%0.76mg

Pyridoxine

0.39 mgvs0.76 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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59.7%239μg

Vitamin B9

318%1271μg

Folates and Folic Acid

239 μgvs1271 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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330%297mg

Vitamin C

1647%1482mg

Ascorbic acid

297 mgvs1482 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Valencia Orangesvs Balsam-pear , Pods

24.5%245mg

Calcium

33.5%335mg

245 mgvs335 mg

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

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25%0.23mg

Copper

66.7%0.6mg

0.23 mgvs0.6 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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6.9%0.55mg

Iron

95%7.6mg

0.55 mgvs7.6 mg

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

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14.6%61.2mg

Magnesium

71.4%300mg

61.2 mgvs300 mg

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

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6.12%0.14mg

Manganese

68.3%1.57mg

0.14 mgvs1.57 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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15%104mg

Phosphorus

78%547mg

104 mgvs547 mg

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

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32.2%1096mg

Potassium

154%5224mg

1096 mgvs5224 mg

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

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Selenium

6.4%3.53μg

NA μgvs3.53 μg

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

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0%0mg

Sodium

5.9%88.2mg

0 mgvs88.2 mg

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

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3.34%0.37mg

Zinc

128%14mg

0.37 mgvs14 mg

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

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14.3%529g

Water

45%1659g

529 gvs1659 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 Valencia Oranges vs Balsam-pear , Pods:

Raw Balsam-pear , Pods contain 5.8 times more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 4.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2 times more Vitamin B6, 5.3 times more Vitamin B9 and 5 times more Vitamin C than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Balsam-pear , Pods:

Raw Balsam-pear , Pods contain 1.4 times more Calcium, 2.6 times more Copper, 13.8 times more Iron, 4.9 times more Magnesium, 11.2 times more Manganese, 5.3 times more Phosphorus, 4.8 times more Potassium, more Sodium, 38.4 times more Zinc and 3.1 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Balsam-pear , Pods contain 1.6 times more Fat, 3.2 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Balsam-pear , Pods have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Valencia Oranges as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Valencia OrangesVS Navel OrangesBalsam-pear , PodsVS Navel OrangesValencia OrangesVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Boiled Balsam-pear , Pods

Compare Foods

Comparing Nutrients in 300 calories Valencia OrangesVS Balsam-pear , Pods

Weight per 300 calories

Which food has more nutrients per 300 calories - Valencia Oranges or Balsam-pear , Pods?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: