Comparing Nutrients in 100 calories OrangesVS White Gourd-flowered

Weight per 100 calories

Oranges

213g

White Gourd-flowered

714g

Oranges have 3.4 times more energy per 100g than White Gourd-flowered . It has low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

White Gourd-flowered

15%

84%

100 kcal ▼

Macro Nutrients

Orangesvs White Gourd-flowered

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Fruits rich in Energy

0.26%0.26g

Fat

0.15%0.14g

0.26 gvs0.14 g

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

Find Fruits rich in Fat

0.1%0.032g

Saturated Fat

0.045%0.014g

0.032 gvs0.014 g

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

Find Fruits rich in Saturated Fat

0.93%0.015g

Omega 3

0.015 gvsNA g

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

Find Fruits rich in Omega 3

0.23%0.038g

Omega 6

0.38%0.064g

0.038 gvs0.064 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

19.2%25g

Carbohydrate

18.6%24.2g

25 gvs24.2 g

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

Find Fruits rich in Carbohydrate

27.4%20g

Sugars

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 .

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

13.4%5.1g

Fiber

9.4%3.57g

5.1 gvs3.57 g

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

Find Fruits rich in Fiber

3.57%2g

Protein

7.9%4.43g

2 gvs4.43 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs White Gourd-flowered

2.6%23.4μg

Vitamin A

RAE, retinol activity equivalents

23.4 μgvsNA μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

15.4%0.19mg

Vitamin B1

17.3%0.21mg

Thiamine

0.19 mgvs0.21 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

6.55%0.085mg

Vitamin B2

12%0.16mg

Riboflavin

0.085 mgvs0.16 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

3.75%0.6mg

Vitamin B3

14.3%2.3mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs2.3 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

10.6%0.53mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

0.53 mgvs1.1 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

9.8%0.13mg

Vitamin B6

22%0.29mg

Pyridoxine

0.13 mgvs0.29 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

16%64μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

64 μgvs43 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

126%113mg

Vitamin C

80%72mg

Ascorbic acid

113 mgvs72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

2.55%0.38mg

Vitamin E

Tocopherols and Tocotrienols

0.38 mgvsNA mg

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

Find Fruits rich in Vitamin E

0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

Find Fruits rich in Vitamin K

Minerals

Orangesvs White Gourd-flowered

8.5%85mg

Calcium

18.6%186mg

85 mgvs186 mg

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

Find Fruits rich in Calcium

10.6%0.096mg

Copper

20.6%0.19mg

0.096 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

2.66%0.21mg

Iron

18%1.43mg

0.21 mgvs1.43 mg

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

Find Fruits rich in Iron

5.07%21.3mg

Magnesium

18.7%78.6mg

21.3 mgvs78.6 mg

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

Find Fruits rich in Magnesium

2.3%0.053mg

Manganese

20.5%0.47mg

0.053 mgvs0.47 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

4.26%29.8mg

Phosphorus

13.3%93mg

29.8 mgvs93 mg

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

Find Fruits rich in Phosphorus

11.3%385mg

Potassium

31.5%1071mg

385 mgvs1071 mg

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

Find Fruits rich in Potassium

1.93%1.06μg

Selenium

2.6%1.43μg

1.06 μgvs1.43 μg

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

Find Fruits rich in Selenium

0%0mg

Sodium

0.95%14.3mg

0 mgvs14.3 mg

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

Find Fruits rich in Sodium

1.35%0.15mg

Zinc

45.5%5mg

0.15 mgvs5 mg

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

Find Fruits rich in Zinc

5%185g

Water

18.4%682g

185 gvs682 g

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

Find Fruits rich in Water

Lets compare vitamin content per 100 calories of Oranges vs White Gourd-flowered :

Raw Oranges have 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Raw White Gourd-flowered .
While Raw White Gourd-flowered contains 1.8 times more Vitamin B2, 3.8 times more Vitamin B3, 2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Raw White Gourd-flowered have similar amounts of Vitamin B1 per 100 kcal.
Both Raw Oranges as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs White Gourd-flowered :

Raw White Gourd-flowered contains 2.2 times more Calcium, 1.9 times more Copper, 6.7 times more Iron, 3.7 times more Magnesium, 8.9 times more Manganese, 3.1 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium, 33.6 times more Zinc and 3.7 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

Raw Oranges have 1.4 times more Fiber than Raw White Gourd-flowered .
While Raw White Gourd-flowered contains 2.2 times more Protein than Raw Oranges.
Both Raw Oranges and Raw White Gourd-flowered have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Oranges as well as Raw White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OrangesVS Valencia OrangesWhite Gourd-flowered VS Valencia OrangesOrangesVS Boiled White Gourd-flowered White Gourd-flowered VS Boiled White Gourd-flowered

Compare Foods

Comparing Nutrients in 100 calories OrangesVS White Gourd-flowered

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: