Comparing Nutrients in 300 calories Boiled White Gourd-flowered with SaltVS Valencia Oranges

Weight per 300 calories

Boiled White Gourd-flowered with Salt

2308g

Valencia Oranges

612g

Raw Valencia 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 300 calories - Boiled White Gourd-flowered with Salt or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled White Gourd-flowered with Salt

16%

83%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered with Saltvs Valencia 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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0.48%0.46g

Fat

1.9%1.84g

0.46 gvs1.84 g

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

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0.14%0.046g

Saturated Fat

0.67%0.21g

0.046 gvs0.21 g

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

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Omega 3

6.12%0.098g

NA gvs0.098 g

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

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1.22%0.21g

Omega 6

1.6%0.27g

0.21 gvs0.27 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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55%71.5g

Carbohydrate

56%72.8g

71.5 gvs72.8 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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73%27.7g

Fiber

40.3%15.3g

27.7 gvs15.3 g

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

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24.7%14g

Protein

11.4%6.37g

14 gvs6.37 g

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

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Vitamins

Boiled White Gourd-flowered with Saltvs Valencia Oranges

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

NA μgvs73.5 μg

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

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55.8%0.67mg

Vitamin B1

44.4%0.53mg

Thiamine

0.67 mgvs0.53 mg

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

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39%0.51mg

Vitamin B2

19%0.24mg

Riboflavin

0.51 mgvs0.24 mg

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

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56.3%9mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

9 mgvs1.68 mg

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

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66.5%3.32mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

3.32 mgvs1.53 mg

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

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67.5%0.88mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.88 mgvs0.39 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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23%92μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

92 μgvs239 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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218%196mg

Vitamin C

330%297mg

Ascorbic acid

196 mgvs297 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

Boiled White Gourd-flowered with Saltvs Valencia Oranges

55.4%554mg

Calcium

24.5%245mg

554 mgvs245 mg

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

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66.7%0.6mg

Copper

25%0.23mg

0.6 mgvs0.23 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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72%5.77mg

Iron

6.9%0.55mg

5.77 mgvs0.55 mg

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

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60.4%254mg

Magnesium

14.6%61.2mg

254 mgvs61.2 mg

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

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66.2%1.52mg

Manganese

6.12%0.14mg

1.52 mgvs0.14 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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43%300mg

Phosphorus

15%104mg

300 mgvs104 mg

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

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115%3923mg

Potassium

32.2%1096mg

3923 mgvs1096 mg

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

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8.4%4.6μg

Selenium

4.6 μgvsNA μg

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

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366%5492mg

Sodium

0%0mg

5492 mgvs0 mg

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

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147%16mg

Zinc

3.34%0.37mg

16 mgvs0.37 mg

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

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59.5%2200g

Water

14.3%529g

2200 gvs529 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 White Gourd-flowered with Salt vs Valencia Oranges:

Boiled and Drained White Gourd-flowered with Salt has 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 5.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Vitamin B9 and 1.5 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 Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled White Gourd-flowered with Salt vs Valencia Oranges:

Boiled and Drained White Gourd-flowered with Salt has 2.3 times more Calcium, 2.6 times more Copper, 10.5 times more Iron, 4.1 times more Magnesium, 10.8 times more Manganese, 2.9 times more Phosphorus, 3.6 times more Potassium, more Sodium, 44 times more Zinc and 4.2 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained White Gourd-flowered with Salt has 1.8 times more Fiber and 2.2 times more Protein than Raw Valencia Oranges.
Both Boiled and Drained White Gourd-flowered with Salt and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with SaltValencia OrangesVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Boiled White Gourd-flowered with SaltVS Valencia Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: