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

Weight per 300 calories

White Gourd-flowered
2143g
Boiled White Gourd-flowered
2000g

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

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

Macros Ratio

Protein Fat Carbs

White Gourd-flowered
15%
1%
84%
Boiled White Gourd-flowered
14%
1%
85%
300 kcal ▼

Macro Nutrients

White Gourd-flowered vs Boiled White Gourd-flowered
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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0.44%0.43g
Fat
0.41%0.4g
0.43 gvs0.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.043g
Saturated Fat
0.13%0.04g
0.043 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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

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1.13%0.19g
Omega 6
1.06%0.18g
0.19 gvs0.18 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%72.6g
Carbohydrate
56.8%73.8g
72.6 gvs73.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
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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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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28%10.7g
Fiber
63%24g
10.7 gvs24 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.7%13.3g
Protein
21.4%12g
13.3 gvs12 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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51.8%0.62mg
Vitamin B1
48.3%0.58mg
Thiamine
0.62 mgvs0.58 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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36.3%0.47mg
Vitamin B2
34%0.44mg
Riboflavin
0.47 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43%6.86mg
Vitamin B3
48.8%7.8mg
Niacin, nicotinic acid, niacinamide
6.86 mgvs7.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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65%3.26mg
Vitamin B5
57.6%2.88mg
Pantothenic acid
3.26 mgvs2.88 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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66%0.86mg
Vitamin B6
58.5%0.76mg
Pyridoxine
0.86 mgvs0.76 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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32%129μg
Vitamin B9
20%80μg
Folates and Folic Acid
129 μgvs80 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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240%216mg
Vitamin C
189%170mg
Ascorbic acid
216 mgvs170 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

White Gourd-flowered vs Boiled White Gourd-flowered
55.7%557mg
Calcium
48%480mg
557 mgvs480 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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62%0.56mg
Copper
57.8%0.52mg
0.56 mgvs0.52 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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53.6%4.3mg
Iron
62.5%5mg
4.3 mgvs5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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56%236mg
Magnesium
52.4%220mg
236 mgvs220 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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61.5%1.4mg
Manganese
57.4%1.32mg
1.4 mgvs1.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables 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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39.8%279mg
Phosphorus
37%260mg
279 mgvs260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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95%3214mg
Potassium
100%3400mg
3214 mgvs3400 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.8%4.3μg
Selenium
7.27%4μg
4.3 μgvs4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.86%43mg
Sodium
2.67%40mg
43 mgvs40 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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136%15mg
Zinc
127%14mg
15 mgvs14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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55.3%2047g
Water
51.5%1906g
2047 gvs1906 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 White Gourd-flowered vs Boiled White Gourd-flowered :
Comparing minerals per 300 calories for White Gourd-flowered vs Boiled White Gourd-flowered :
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

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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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