Comparing Nutrients in 500 calories Balsam-pear , Leafy TipsVS Valencia Oranges

Weight per 500 calories

Balsam-pear , Leafy Tips

1667g

Valencia Oranges

1020g

Raw Valencia Oranges have 1.6 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is low in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 500 calories - Balsam-pear , Leafy Tips or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Balsam-pear , Leafy Tips

52%

15%

33%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Balsam-pear , Leafy Tipsvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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12%11.5g

Fat

3.16%3.06g

11.5 gvs3.06 g

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

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Saturated Fat

1.1%0.36g

NA gvs0.36 g

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

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Omega 3

10.2%0.16g

NA gvs0.16 g

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

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Omega 6

2.64%0.45g

NA gvs0.45 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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42%55g

Carbohydrate

93%121g

55 gvs121 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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Fiber

67%25.5g

NA gvs25.5 g

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

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158%88.3g

Protein

19%10.6g

88.3 gvs10.6 g

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

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Vitamins

Balsam-pear , Leafy Tipsvs Valencia Oranges

161%1450μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

1450 μgvs122 μg

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

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251%3mg

Vitamin B1

74%0.89mg

Thiamine

3 mgvs0.89 mg

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

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464%6.03mg

Vitamin B2

31.4%0.41mg

Riboflavin

6.03 mgvs0.41 mg

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

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116%18.5mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

18.5 mgvs2.8 mg

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

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21%1.05mg

Vitamin B5

51%2.55mg

Pantothenic acid

1.05 mgvs2.55 mg

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

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1029%13.4mg

Vitamin B6

49.5%0.64mg

Pyridoxine

13.4 mgvs0.64 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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533%2133μg

Vitamin B9

99%398μg

Folates and Folic Acid

2133 μgvs398 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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1630%1467mg

Vitamin C

550%495mg

Ascorbic acid

1467 mgvs495 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

Balsam-pear , Leafy Tipsvs Valencia Oranges

140%1400mg

Calcium

41%408mg

1400 mgvs408 mg

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

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372%3.35mg

Copper

42%0.38mg

3.35 mgvs0.38 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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425%34mg

Iron

11.5%0.92mg

34 mgvs0.92 mg

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

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337%1417mg

Magnesium

24.3%102mg

1417 mgvs102 mg

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

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388%8.93mg

Manganese

10.2%0.23mg

8.93 mgvs0.23 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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236%1650mg

Phosphorus

24.8%173mg

1650 mgvs173 mg

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

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298%10133mg

Potassium

53.7%1827mg

10133 mgvs1827 mg

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

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27.3%15μg

Selenium

15 μgvsNA μg

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

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12.2%183mg

Sodium

0%0mg

183 mgvs0 mg

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

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45.5%5mg

Zinc

5.57%0.61mg

5 mgvs0.61 mg

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

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40.2%1488g

Water

24%881g

1488 gvs881 g

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

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Lets compare vitamin content per 500 calories of Balsam-pear , Leafy Tips vs Valencia Oranges:

Raw Balsam-pear , Leafy Tips have 11.8 times more Vitamin A, 3.4 times more Vitamin B1, 14.8 times more Vitamin B2, 6.6 times more Vitamin B3, 20.8 times more Vitamin B6, 5.4 times more Vitamin B9 and 3 times more Vitamin C than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.4 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
Both Raw Balsam-pear , Leafy Tips as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Balsam-pear , Leafy Tips vs Valencia Oranges:

Raw Balsam-pear , Leafy Tips have 3.4 times more Calcium, 8.9 times more Copper, 37 times more Iron, 13.9 times more Magnesium, 38.1 times more Manganese, 9.5 times more Phosphorus, 5.5 times more Potassium, more Sodium, 8.2 times more Zinc and 1.7 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Balsam-pear , Leafy Tips have 3.8 times more Fat and 8.3 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.2 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
Both Raw Balsam-pear , Leafy Tips and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Raw Balsam-pear , Leafy Tips as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Balsam-pear , Leafy TipsVS Boiled Balsam-pear , Leafy TipsValencia OrangesVS Boiled Balsam-pear , Leafy TipsBalsam-pear , Leafy TipsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Balsam-pear , Leafy TipsVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Balsam-pear , Leafy Tips or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: