Comparing Nutrients in 300 calories Boiled Dishcloth Gourd with SaltVS Oranges

Weight per 300 calories

Boiled Dishcloth Gourd with Salt

556g

Oranges

638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Dishcloth Gourd with Salt or Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Dishcloth Gourd with Salt

91%

Oranges

91%

300 kcal ▼

Macro Nutrients

Boiled Dishcloth Gourd with Saltvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.95%1.9g

Fat

0.79%0.77g

1.9 gvs0.77 g

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

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0.47%0.15g

Saturated Fat

0.3%0.096g

0.15 gvs0.096 g

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

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Omega 3

2.8%0.045g

NA gvs0.045 g

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

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4.84%0.82g

Omega 6

0.68%0.11g

0.82 gvs0.11 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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58.8%76.4g

Carbohydrate

57.7%75g

76.4 gvs75 g

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

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39.6%28.7g

Sugars

82.3%59.7g

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

28.7 gvs59.7 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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42.4%16g

Fiber

40.3%15.3g

16 gvs15.3 g

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

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6.55%3.67g

Protein

10.7%6g

3.67 gvs6 g

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

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Vitamins

Boiled Dishcloth Gourd with Saltvs Oranges

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

NA μgvs70.2 μg

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

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21.3%0.26mg

Vitamin B1

46.3%0.56mg

Thiamine

0.26 mgvs0.56 mg

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

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18%0.23mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.23 mgvs0.26 mg

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

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9.03%1.44mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.44 mgvs1.8 mg

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

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55.7%2.8mg

Vitamin B5

32%1.6mg

Pantothenic acid

2.8 mgvs1.6 mg

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

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42.3%0.55mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.55 mgvs0.38 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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16.7%66.7μg

Vitamin B9

48%191μg

Folates and Folic Acid

66.7 μgvs191 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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35%31.7mg

Vitamin C

377%340mg

Ascorbic acid

31.7 mgvs340 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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8.9%1.33mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

1.33 mgvs1.15 mg

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

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7.87%9.44μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

9.44 μgvs0 μg

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

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Minerals

Boiled Dishcloth Gourd with Saltvs Oranges

5%50mg

Calcium

25.5%255mg

50 mgvs255 mg

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

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52.5%0.47mg

Copper

32%0.29mg

0.47 mgvs0.29 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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25%2mg

Iron

7.98%0.64mg

2 mgvs0.64 mg

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

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26.5%111mg

Magnesium

15%64mg

111 mgvs64 mg

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

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54%1.24mg

Manganese

6.94%0.16mg

1.24 mgvs0.16 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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24.6%172mg

Phosphorus

12.8%89.4mg

172 mgvs89.4 mg

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

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74%2517mg

Potassium

34%1155mg

2517 mgvs1155 mg

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

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2.02%1.1μg

Selenium

5.8%3.2μg

1.1 μgvs3.2 μg

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

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95%1428mg

Sodium

0%0mg

1428 mgvs0 mg

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

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8.6%0.94mg

Zinc

4.06%0.45mg

0.94 mgvs0.45 mg

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

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12.7%468g

Water

15%554g

468 gvs554 g

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

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Lets compare vitamin content per 300 calories of Boiled Dishcloth Gourd with Salt vs Oranges:

Boiled and Drained Dishcloth Gourd with Salt has 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Raw Oranges.
While Raw Oranges contain 2.2 times more Vitamin B1, 2.9 times more Vitamin B9 and 10.7 times more Vitamin C than Boiled and Drained Dishcloth Gourd with Salt.
Both Boiled and Drained Dishcloth Gourd with Salt and Raw Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 300 kcal.
Both Boiled and Drained Dishcloth Gourd with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Dishcloth Gourd with Salt vs Oranges:

Boiled and Drained Dishcloth Gourd with Salt has 1.6 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 7.8 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, more Sodium and 2.1 times more Zinc than Raw Oranges.
While Raw Oranges contain 5.1 times more Calcium and 2.9 times more Selenium than Boiled and Drained Dishcloth Gourd with Salt.
Both Boiled and Drained Dishcloth Gourd with Salt and Raw Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Dishcloth Gourd with Salt has 7.2 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 2.1 times more Sugars and 1.6 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
Both Boiled and Drained Dishcloth Gourd with Salt and Raw Oranges have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Boiled and Drained Dishcloth Gourd with Salt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Dishcloth Gourd with SaltVS Boiled Drumstick Leaves with SaltOrangesVS Boiled Drumstick Leaves with SaltBoiled Dishcloth Gourd with SaltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Boiled Dishcloth Gourd with SaltVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Dishcloth Gourd with Salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: