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Comparing Nutrients in 300 calories White Gourd-flowered VS Oranges

Weight per 300 calories

White Gourd-flowered
2143g
Oranges
638g

Raw Oranges have 3.4 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

Protein Fat Carbs

White Gourd-flowered
15%
1%
84%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

White Gourd-flowered vs Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.44%0.43g
Fat
0.79%0.77g
0.43 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.043g
Saturated Fat
0.3%0.096g
0.043 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
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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1.13%0.19g
Omega 6
0.68%0.11g
0.19 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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56%72.6g
Carbohydrate
57.7%75g
72.6 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs59.7 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
40.3%15.3g
10.7 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
23.7%13.3g
Protein
10.7%6g
13.3 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

White Gourd-flowered vs Oranges
NA
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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51.8%0.62mg
Vitamin B1
46.3%0.56mg
Thiamine
0.62 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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36.3%0.47mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.47 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43%6.86mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
6.86 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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65%3.26mg
Vitamin B5
32%1.6mg
Pantothenic acid
3.26 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
66%0.86mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.86 mgvs0.38 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
48%191μg
Folates and Folic Acid
129 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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240%216mg
Vitamin C
377%340mg
Ascorbic acid
216 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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NA
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
NA mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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

White Gourd-flowered vs Oranges
55.7%557mg
Calcium
25.5%255mg
557 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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62%0.56mg
Copper
32%0.29mg
0.56 mgvs0.29 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
7.98%0.64mg
4.3 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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56%236mg
Magnesium
15%64mg
236 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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61.5%1.4mg
Manganese
6.94%0.16mg
1.4 mgvs0.16 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
12.8%89.4mg
279 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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95%3214mg
Potassium
34%1155mg
3214 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.8%4.3μg
Selenium
5.8%3.2μg
4.3 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.86%43mg
Sodium
0%0mg
43 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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136%15mg
Zinc
4.06%0.45mg
15 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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55.3%2047g
Water
15%554g
2047 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 White Gourd-flowered vs Oranges:
Comparing minerals per 300 calories for White Gourd-flowered vs Oranges:
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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