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Comparing Nutrients in 500 calories White Gourd-flowered VS Oranges

Weight per 500 calories

White Gourd-flowered
3571g
Oranges
1064g

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 500 calories - White Gourd-flowered or Oranges?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

White Gourd-flowered vs Oranges
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.74%0.71g
Fat
1.3%1.28g
0.71 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.071g
Saturated Fat
0.5%0.16g
0.071 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
4.65%0.074g
NA gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.9%0.32g
Omega 6
1.13%0.19g
0.32 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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93%121g
Carbohydrate
96%125g
121 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs99 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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47%18g
Fiber
67%25.5g
18 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39.5%22g
Protein
18%10g
22 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

White Gourd-flowered vs Oranges
NA
Vitamin A
13%117μg
RAE, retinol activity equivalents
NA μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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86.3%1.04mg
Vitamin B1
77%0.93mg
Thiamine
1.04 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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60.4%0.79mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.79 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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71.4%11.4mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
11.4 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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109%5.43mg
Vitamin B5
53%2.66mg
Pantothenic acid
5.43 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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110%1.43mg
Vitamin B6
49%0.64mg
Pyridoxine
1.43 mgvs0.64 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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53.6%214μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
214 μgvs319 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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401%361mg
Vitamin C
629%566mg
Ascorbic acid
361 mgvs566 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
12.8%1.9mg
Tocopherols and Tocotrienols
NA mgvs1.9 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
93%929mg
Calcium
42.6%426mg
929 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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103%0.93mg
Copper
53%0.48mg
0.93 mgvs0.48 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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89.3%7.14mg
Iron
13.3%1.06mg
7.14 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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94%393mg
Magnesium
25.3%106mg
393 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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102%2.36mg
Manganese
11.6%0.27mg
2.36 mgvs0.27 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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66.3%464mg
Phosphorus
21.3%149mg
464 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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158%5357mg
Potassium
56.6%1926mg
5357 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.14μg
Selenium
9.67%5.3μg
7.14 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
4.76%71.4mg
Sodium
0%0mg
71.4 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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227%25mg
Zinc
6.77%0.74mg
25 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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92%3412g
Water
25%923g
3412 gvs923 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of White Gourd-flowered vs Oranges:
Comparing minerals per 500 calories for White Gourd-flowered vs Oranges:
Comparison of macro-nutrients per 500 calories:



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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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