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Comparing Nutrients in 300 calories OrangesVS Boiled White Gourd-flowered

Weight per 300 calories

Oranges
638g
Boiled White Gourd-flowered
2000g

Oranges have 3.1 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Boiled White Gourd-flowered
14%
1%
85%
300 kcal ▼

Macro Nutrients

Orangesvs 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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0.79%0.77g
Fat
0.41%0.4g
0.77 gvs0.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g
Saturated Fat
0.13%0.04g
0.096 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g
Omega 3
NA
0.045 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g
Omega 6
1.06%0.18g
0.11 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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57.7%75g
Carbohydrate
56.8%73.8g
75 gvs73.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
59.7 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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40.3%15.3g
Fiber
63%24g
15.3 gvs24 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g
Protein
21.4%12g
6 gvs12 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Boiled White Gourd-flowered
7.8%70.2μg
Vitamin A
NA
RAE, retinol activity equivalents
70.2 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg
Vitamin B1
48.3%0.58mg
Thiamine
0.56 mgvs0.58 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg
Vitamin B2
34%0.44mg
Riboflavin
0.26 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
48.8%7.8mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs7.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg
Vitamin B5
57.6%2.88mg
Pantothenic acid
1.6 mgvs2.88 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg
Vitamin B6
58.5%0.76mg
Pyridoxine
0.38 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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48%191μg
Vitamin B9
20%80μg
Folates and Folic Acid
191 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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377%340mg
Vitamin C
189%170mg
Ascorbic acid
340 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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7.66%1.15mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.15 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Boiled White Gourd-flowered
25.5%255mg
Calcium
48%480mg
255 mgvs480 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg
Copper
57.8%0.52mg
0.29 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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7.98%0.64mg
Iron
62.5%5mg
0.64 mgvs5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg
Magnesium
52.4%220mg
64 mgvs220 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg
Manganese
57.4%1.32mg
0.16 mgvs1.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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12.8%89.4mg
Phosphorus
37%260mg
89.4 mgvs260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg
Potassium
100%3400mg
1155 mgvs3400 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg
Selenium
7.27%4μg
3.2 μgvs4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
2.67%40mg
0 mgvs40 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg
Zinc
127%14mg
0.45 mgvs14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g
Water
51.5%1906g
554 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 Oranges vs Boiled White Gourd-flowered :
Comparing minerals per 300 calories for Oranges vs Boiled White Gourd-flowered :
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

OrangesVS Valencia OrangesBoiled White Gourd-flowered VS Valencia OrangesOrangesVS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd
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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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