Compare Foods

Sign in
Menu
Vegan Nutrition Tracker Compare Foods Research Nutrients Support Forum Vegan Foods DB Help
Select from foods

Comparing Nutrients in 300 calories White Gourd-flowered VS Valencia Oranges

Weight per 300 calories

White Gourd-flowered
2143g
Valencia Oranges
612g

Raw Valencia Oranges have 3.5 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 Valencia Oranges?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered
15%
1%
84%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

White Gourd-flowered vs Valencia 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
1.9%1.84g
0.43 gvs1.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.13%0.043g
Saturated Fat
0.67%0.21g
0.043 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
NA
Omega 3
6.12%0.098g
NA gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
1.13%0.19g
Omega 6
1.6%0.27g
0.19 gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
56%72.6g
Carbohydrate
56%72.8g
72.6 gvs72.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
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 .

Find Vegetables rich in Sugars
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 .

Find Vegetables rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
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
11.4%6.37g
13.3 gvs6.37 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 Valencia Oranges
NA
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 .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
51.8%0.62mg
Vitamin B1
44.4%0.53mg
Thiamine
0.62 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
36.3%0.47mg
Vitamin B2
19%0.24mg
Riboflavin
0.47 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
43%6.86mg
Vitamin B3
10.5%1.68mg
Niacin, nicotinic acid, niacinamide
6.86 mgvs1.68 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
65%3.26mg
Vitamin B5
30.6%1.53mg
Pantothenic acid
3.26 mgvs1.53 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
29.7%0.39mg
Pyridoxine
0.86 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
32%129μg
Vitamin B9
59.7%239μg
Folates and Folic Acid
129 μgvs239 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
240%216mg
Vitamin C
330%297mg
Ascorbic acid
216 mgvs297 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

Find Vegetables rich in Vitamin K

Minerals

White Gourd-flowered vs Valencia Oranges
55.7%557mg
Calcium
24.5%245mg
557 mgvs245 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
62%0.56mg
Copper
25%0.23mg
0.56 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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 .

Find Vegetables rich in Fluoride
53.6%4.3mg
Iron
6.9%0.55mg
4.3 mgvs0.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
56%236mg
Magnesium
14.6%61.2mg
236 mgvs61.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
61.5%1.4mg
Manganese
6.12%0.14mg
1.4 mgvs0.14 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 .

Find Vegetables rich in Molybdenum
39.8%279mg
Phosphorus
15%104mg
279 mgvs104 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
95%3214mg
Potassium
32.2%1096mg
3214 mgvs1096 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
7.8%4.3μg
Selenium
NA
4.3 μgvsNA 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 .

Find Vegetables rich in Sodium
136%15mg
Zinc
3.34%0.37mg
15 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
55.3%2047g
Water
14.3%529g
2047 gvs529 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 300 calories of White Gourd-flowered vs Valencia Oranges:
Comparing minerals per 300 calories for White Gourd-flowered vs Valencia Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

White Gourd-flowered VS Boiled White Gourd-flowered Valencia OrangesVS Boiled White Gourd-flowered White Gourd-flowered VS Navel OrangesValencia OrangesVS Navel Oranges
Vegan Forum Vegan News Vegan Recipes Vegan T-shirts
Vegan Nutrition Tracker Compare Vegan Foods Research Nutrients Help
About us Vegan Foods Terms of use Privacy Policy

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.

© Copyright 2024