Comparing Nutrients in 300 calories OrangesVS White Gourd-flowered

Weight per 300 calories

Oranges

638g

White Gourd-flowered

2143g

Oranges have 3.4 times more energy per 100g than White Gourd-flowered . It has low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

White Gourd-flowered

15%

84%

300 kcal ▼

Macro Nutrients

Orangesvs 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

0.44%0.43g

0.77 gvs0.43 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%0.043g

0.096 gvs0.043 g

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

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2.8%0.045g

Omega 3

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

1.13%0.19g

0.11 gvs0.19 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%72.6g

75 gvs72.6 g

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

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82.3%59.7g

Sugars

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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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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40.3%15.3g

Fiber

28%10.7g

15.3 gvs10.7 g

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

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10.7%6g

Protein

23.7%13.3g

6 gvs13.3 g

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

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Vitamins

Orangesvs White Gourd-flowered

7.8%70.2μg

Vitamin A

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

51.8%0.62mg

Thiamine

0.56 mgvs0.62 mg

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

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19.6%0.26mg

Vitamin B2

36.3%0.47mg

Riboflavin

0.26 mgvs0.47 mg

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

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11.3%1.8mg

Vitamin B3

43%6.86mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs6.86 mg

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

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32%1.6mg

Vitamin B5

65%3.26mg

Pantothenic acid

1.6 mgvs3.26 mg

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

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29.5%0.38mg

Vitamin B6

66%0.86mg

Pyridoxine

0.38 mgvs0.86 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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48%191μg

Vitamin B9

32%129μg

Folates and Folic Acid

191 μgvs129 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

240%216mg

Ascorbic acid

340 mgvs216 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

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

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs White Gourd-flowered

25.5%255mg

Calcium

55.7%557mg

255 mgvs557 mg

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

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32%0.29mg

Copper

62%0.56mg

0.29 mgvs0.56 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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7.98%0.64mg

Iron

53.6%4.3mg

0.64 mgvs4.3 mg

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

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15%64mg

Magnesium

56%236mg

64 mgvs236 mg

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

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6.94%0.16mg

Manganese

61.5%1.4mg

0.16 mgvs1.4 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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12.8%89.4mg

Phosphorus

39.8%279mg

89.4 mgvs279 mg

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

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34%1155mg

Potassium

95%3214mg

1155 mgvs3214 mg

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

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5.8%3.2μg

Selenium

7.8%4.3μg

3.2 μgvs4.3 μg

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

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0%0mg

Sodium

2.86%43mg

0 mgvs43 mg

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

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4.06%0.45mg

Zinc

136%15mg

0.45 mgvs15 mg

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

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15%554g

Water

55.3%2047g

554 gvs2047 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 White Gourd-flowered :

Raw Oranges have 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Raw White Gourd-flowered .
While Raw White Gourd-flowered contains 1.8 times more Vitamin B2, 3.8 times more Vitamin B3, 2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Raw White Gourd-flowered have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Oranges as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw White Gourd-flowered contains 2.2 times more Calcium, 1.9 times more Copper, 6.7 times more Iron, 3.7 times more Magnesium, 8.9 times more Manganese, 3.1 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium, 33.6 times more Zinc and 3.7 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.4 times more Fiber than Raw White Gourd-flowered .
While Raw White Gourd-flowered contains 2.2 times more Protein than Raw Oranges.
Both Raw Oranges and Raw White Gourd-flowered have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Oranges as well as Raw White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesWhite Gourd-flowered VS Valencia OrangesOrangesVS Boiled White Gourd-flowered White Gourd-flowered VS Boiled White Gourd-flowered

Compare Foods

Comparing Nutrients in 300 calories OrangesVS White Gourd-flowered

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: