Comparing Nutrients in 100 calories Boiled White Gourd-flowered with SaltVS Navel Oranges

Weight per 100 calories

Boiled White Gourd-flowered with Salt

769g

Navel Oranges

204g

Raw Navel Oranges have 3.8 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled White Gourd-flowered with Salt or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Boiled White Gourd-flowered with Salt

16%

83%

Navel Oranges

91%

100 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered with Saltvs Navel Oranges

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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0.16%0.15g

Fat

0.32%0.31g

0.15 gvs0.31 g

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

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0.048%0.015g

Saturated Fat

0.11%0.035g

0.015 gvs0.035 g

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

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Omega 3

1.15%0.018g

NA gvs0.018 g

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

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0.41%0.069g

Omega 6

0.28%0.047g

0.069 gvs0.047 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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18.3%24g

Carbohydrate

19.7%25.6g

24 gvs25.6 g

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

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Sugars

24%17.3g

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

NA gvs17.3 g

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

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Fructose

6.33%4.6g

≤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 gvs4.6 g

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

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Glucose

%4.02g

NA gvs4.02 g

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

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Sucrose

%8.73g

NA gvs8.73 g

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

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24.3%9.23g

Fiber

12%4.5g

9.23 gvs4.5 g

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

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8.24%4.6g

Protein

3.3%1.86g

4.6 gvs1.86 g

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

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Vitamins

Boiled White Gourd-flowered with Saltvs Navel Oranges

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

NA μgvs24.5 μg

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

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18.6%0.22mg

Vitamin B1

11.6%0.14mg

Thiamine

0.22 mgvs0.14 mg

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

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13%0.17mg

Vitamin B2

8%0.1mg

Riboflavin

0.17 mgvs0.1 mg

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

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18.8%3mg

Vitamin B3

5.42%0.87mg

Niacin, nicotinic acid, niacinamide

3 mgvs0.87 mg

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

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22%1.1mg

Vitamin B5

10.7%0.53mg

Pantothenic acid

1.1 mgvs0.53 mg

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

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22.5%0.29mg

Vitamin B6

12.4%0.16mg

Pyridoxine

0.29 mgvs0.16 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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7.7%30.8μg

Vitamin B9

17.3%69.4μg

Folates and Folic Acid

30.8 μgvs69.4 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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72.6%65.4mg

Vitamin C

134%121mg

Ascorbic acid

65.4 mgvs121 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

2.04%0.31mg

Tocopherols and Tocotrienols

NA mgvs0.31 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Boiled White Gourd-flowered with Saltvs Navel Oranges

18.5%185mg

Calcium

8.78%87.8mg

185 mgvs87.8 mg

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

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22.2%0.2mg

Copper

8.84%0.08mg

0.2 mgvs0.08 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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24%1.92mg

Iron

3.3%0.27mg

1.92 mgvs0.27 mg

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

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20%84.6mg

Magnesium

5.34%22.4mg

84.6 mgvs22.4 mg

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

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22%0.51mg

Manganese

2.57%0.059mg

0.51 mgvs0.059 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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14.3%100mg

Phosphorus

6.7%47mg

100 mgvs47 mg

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

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38.5%1308mg

Potassium

9.96%339mg

1308 mgvs339 mg

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

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2.8%1.54μg

Selenium

0%0μg

1.54 μgvs0 μg

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

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122%1831mg

Sodium

0.14%2.04mg

1831 mgvs2.04 mg

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

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49%5.4mg

Zinc

1.5%0.16mg

5.4 mgvs0.16 mg

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

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20%733g

Water

4.74%175g

733 gvs175 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 Boiled White Gourd-flowered with Salt vs Navel Oranges:

Boiled and Drained White Gourd-flowered with Salt has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 3.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Navel Oranges.
While Raw Navel Oranges contain 2.3 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled White Gourd-flowered with Salt vs Navel Oranges:

Boiled and Drained White Gourd-flowered with Salt has 2.1 times more Calcium, 2.5 times more Copper, 7.2 times more Iron, 3.8 times more Magnesium, 8.6 times more Manganese, 2.1 times more Phosphorus, 3.9 times more Potassium, more Selenium, 897.1 times more Sodium, 33 times more Zinc and 4.2 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained White Gourd-flowered with Salt has 2.1 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
Both Boiled and Drained White Gourd-flowered with Salt and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with SaltNavel OrangesVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 100 calories Boiled White Gourd-flowered with SaltVS Navel Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled White Gourd-flowered with Salt or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: