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Comparing Nutrients in 100 calories OrangesVS Boiled White Gourd-flowered with Salt

Weight per 100 calories

Oranges
213g
Boiled White Gourd-flowered with Salt
769g

Oranges have 3.6 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Boiled White Gourd-flowered with Salt
16%
1%
83%
100 kcal ▼

Macro Nutrients

Orangesvs Boiled White Gourd-flowered with Salt
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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0.26%0.26g
Fat
0.16%0.15g
0.26 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.032g
Saturated Fat
0.048%0.015g
0.032 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.93%0.015g
Omega 3
NA
0.015 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.23%0.038g
Omega 6
0.41%0.069g
0.038 gvs0.069 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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19.2%25g
Carbohydrate
18.3%24g
25 gvs24 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.4%20g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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13.4%5.1g
Fiber
24.3%9.23g
5.1 gvs9.23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.57%2g
Protein
8.24%4.6g
2 gvs4.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Boiled White Gourd-flowered with Salt
2.6%23.4μg
Vitamin A
NA
RAE, retinol activity equivalents
23.4 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.4%0.19mg
Vitamin B1
18.6%0.22mg
Thiamine
0.19 mgvs0.22 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.55%0.085mg
Vitamin B2
13%0.17mg
Riboflavin
0.085 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.75%0.6mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
0.6 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.6%0.53mg
Vitamin B5
22%1.1mg
Pantothenic acid
0.53 mgvs1.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.8%0.13mg
Vitamin B6
22.5%0.29mg
Pyridoxine
0.13 mgvs0.29 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64μg
Vitamin B9
7.7%30.8μg
Folates and Folic Acid
64 μgvs30.8 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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126%113mg
Vitamin C
72.6%65.4mg
Ascorbic acid
113 mgvs65.4 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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2.55%0.38mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.38 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Boiled White Gourd-flowered with Salt
8.5%85mg
Calcium
18.5%185mg
85 mgvs185 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.6%0.096mg
Copper
22.2%0.2mg
0.096 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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2.66%0.21mg
Iron
24%1.92mg
0.21 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.07%21.3mg
Magnesium
20%84.6mg
21.3 mgvs84.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.3%0.053mg
Manganese
22%0.51mg
0.053 mgvs0.51 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
NA
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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4.26%29.8mg
Phosphorus
14.3%100mg
29.8 mgvs100 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.3%385mg
Potassium
38.5%1308mg
385 mgvs1308 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.93%1.06μg
Selenium
2.8%1.54μg
1.06 μgvs1.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
122%1831mg
0 mgvs1831 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.35%0.15mg
Zinc
49%5.4mg
0.15 mgvs5.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5%185g
Water
20%733g
185 gvs733 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 Oranges vs Boiled White Gourd-flowered with Salt:
Comparing minerals per 100 calories for Oranges vs Boiled White Gourd-flowered with Salt:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

OrangesVS Valencia OrangesBoiled White Gourd-flowered with SaltVS Valencia OrangesOrangesVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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