Comparing Nutrients in 300 calories Boiled White Gourd-flowered VS Navel Oranges

Weight per 300 calories

Boiled White Gourd-flowered

2000g

Navel Oranges

612g

Raw Navel Oranges have 3.3 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled White Gourd-flowered

14%

85%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered vs Navel 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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0.41%0.4g

Fat

0.95%0.92g

0.4 gvs0.92 g

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

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0.13%0.04g

Saturated Fat

0.33%0.1g

0.04 gvs0.1 g

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

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Omega 3

3.44%0.055g

NA gvs0.055 g

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

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1.06%0.18g

Omega 6

0.83%0.14g

0.18 gvs0.14 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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56.8%73.8g

Carbohydrate

59%76.8g

73.8 gvs76.8 g

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

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Sugars

71.8%52g

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

NA gvs52 g

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

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Fructose

19%13.8g

≤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 gvs13.8 g

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

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Glucose

%12g

NA gvs12 g

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

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Sucrose

%26.2g

NA gvs26.2 g

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

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63%24g

Fiber

35.4%13.5g

24 gvs13.5 g

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

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21.4%12g

Protein

9.95%5.57g

12 gvs5.57 g

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

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Vitamins

Boiled White Gourd-flowered vs Navel 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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48.3%0.58mg

Vitamin B1

34.7%0.42mg

Thiamine

0.58 mgvs0.42 mg

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

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34%0.44mg

Vitamin B2

24%0.31mg

Riboflavin

0.44 mgvs0.31 mg

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

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48.8%7.8mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

7.8 mgvs2.6 mg

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

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57.6%2.88mg

Vitamin B5

32%1.6mg

Pantothenic acid

2.88 mgvs1.6 mg

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

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58.5%0.76mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.76 mgvs0.48 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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20%80μg

Vitamin B9

52%208μg

Folates and Folic Acid

80 μgvs208 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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189%170mg

Vitamin C

402%362mg

Ascorbic acid

170 mgvs362 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

6.12%0.92mg

Tocopherols and Tocotrienols

NA mgvs0.92 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 vs Navel Oranges

48%480mg

Calcium

26.3%263mg

480 mgvs263 mg

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

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57.8%0.52mg

Copper

26.5%0.24mg

0.52 mgvs0.24 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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62.5%5mg

Iron

9.95%0.8mg

5 mgvs0.8 mg

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

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52.4%220mg

Magnesium

16%67.3mg

220 mgvs67.3 mg

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

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57.4%1.32mg

Manganese

7.7%0.18mg

1.32 mgvs0.18 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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37%260mg

Phosphorus

20%141mg

260 mgvs141 mg

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

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100%3400mg

Potassium

30%1016mg

3400 mgvs1016 mg

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

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7.27%4μg

Selenium

0%0μg

4 μgvs0 μg

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

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2.67%40mg

Sodium

0.41%6.12mg

40 mgvs6.12 mg

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

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127%14mg

Zinc

4.45%0.49mg

14 mgvs0.49 mg

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

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51.5%1906g

Water

14.2%526g

1906 gvs526 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 vs Navel Oranges:

Boiled and Drained White Gourd-flowered has 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Navel Oranges.
While Raw Navel Oranges contain 2.6 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained White Gourd-flowered .
Both Boiled and Drained White Gourd-flowered as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled White Gourd-flowered vs Navel Oranges:

Boiled and Drained White Gourd-flowered has 1.8 times more Calcium, 2.2 times more Copper, 6.3 times more Iron, 3.3 times more Magnesium, 7.4 times more Manganese, 1.8 times more Phosphorus, 3.3 times more Potassium, more Selenium, 28.6 times more Zinc and 3.6 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

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Comparing Nutrients in 300 calories Boiled White Gourd-flowered VS Navel Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: