Comparing Nutrients in 5 ounces Balsam-pear , PodsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Balsam-pear , Pods

20%

72%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Balsam-pear , Podsvs Valencia Oranges

0.83%24kcal

Energy

2.4%69.5kcal

24 kcalvs69.5 kcal

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

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0.25%0.24g

Fat

0.44%0.43g

0.24 gvs0.43 g

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

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Saturated Fat

0.16%0.05g

NA gvs0.05 g

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

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Omega 3

1.4%0.023g

NA gvs0.023 g

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

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Omega 6

0.37%0.062g

NA gvs0.062 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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4.03%5.24g

Carbohydrate

13%17g

5.24 gvs17 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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10.4%3.97g

Fiber

9.33%3.54g

3.97 gvs3.54 g

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

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2.53%1.4g

Protein

2.63%1.47g

1.4 gvs1.47 g

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

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Vitamins

Balsam-pear , Podsvs Valencia Oranges

3.78%34μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

34 μgvs17 μg

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

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4.72%0.057mg

Vitamin B1

10.3%0.12mg

Thiamine

0.057 mgvs0.12 mg

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

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4.36%0.057mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.057 mgvs0.057 mg

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

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3.54%0.57mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs0.39 mg

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

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6%0.3mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.3 mgvs0.35 mg

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

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4.7%0.061mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.061 mgvs0.089 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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25.5%102μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

102 μgvs55.3 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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132%119mg

Vitamin C

76.4%68.7mg

Ascorbic acid

119 mgvs68.7 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 , Podsvs Valencia Oranges

2.7%27mg

Calcium

5.67%56.7mg

27 mgvs56.7 mg

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

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5.35%0.048mg

Copper

5.83%0.052mg

0.048 mgvs0.052 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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7.6%0.61mg

Iron

1.6%0.13mg

0.61 mgvs0.13 mg

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

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5.74%24mg

Magnesium

3.37%14mg

24 mgvs14 mg

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

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5.5%0.13mg

Manganese

1.4%0.033mg

0.13 mgvs0.033 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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6.28%44mg

Phosphorus

3.44%24mg

44 mgvs24 mg

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

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12.3%420mg

Potassium

7.46%254mg

420 mgvs254 mg

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

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0.52%0.28μg

Selenium

0.28 μgvsNA μg

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

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0.47%7.1mg

Sodium

0%0mg

7.1 mgvs0 mg

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

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10.3%1.13mg

Zinc

0.77%0.085mg

1.13 mgvs0.085 mg

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

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3.6%133g

Water

3.3%122g

133 gvs122 g

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

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Lets compare vitamin content per 5 ounces of Balsam-pear , Pods vs Valencia Oranges:

Raw Balsam-pear , Pods have 2 times more Vitamin A, 1.5 times more Vitamin B3, 1.8 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.2 times more Vitamin B1 and 1.5 times more Vitamin B6 than Raw Balsam-pear , Pods.
Both Raw Balsam-pear , Pods and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
Both Raw Balsam-pear , Pods as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Balsam-pear , Pods vs Valencia Oranges:

Raw Balsam-pear , Pods have 4.8 times more Iron, 1.7 times more Magnesium, 3.9 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 13.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.1 times more Calcium than Raw Balsam-pear , Pods.
Both Raw Balsam-pear , Pods and Raw Valencia Oranges have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Valencia Oranges contain 2.9 times more Energy and 3.2 times more Carbohydrate than Raw Balsam-pear , Pods.
Both Raw Balsam-pear , Pods and Raw Valencia Oranges have similar amounts of Fiber and Protein per 5 oz.
Both Raw Balsam-pear , Pods as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Balsam-pear , PodsVS Boiled Balsam-pear , PodsValencia OrangesVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 5 ounces Balsam-pear , PodsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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