Comparing Nutrients in 500 calories OrangesVS Boiled White Gourd-flowered

Weight per 500 calories

Oranges

1064g

Boiled White Gourd-flowered

3333g

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 500 calories - Oranges or Boiled White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Boiled White Gourd-flowered

14%

85%

500 kcal ▼

Macro Nutrients

Orangesvs Boiled White Gourd-flowered

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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1.3%1.28g

Fat

0.69%0.67g

1.28 gvs0.67 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g

Saturated Fat

0.21%0.067g

0.16 gvs0.067 g

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

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4.65%0.074g

Omega 3

0.074 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.13%0.19g

Omega 6

1.76%0.3g

0.19 gvs0.3 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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96%125g

Carbohydrate

95%123g

125 gvs123 g

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

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137%99g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

99 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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67%25.5g

Fiber

105%40g

25.5 gvs40 g

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

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18%10g

Protein

35.7%20g

10 gvs20 g

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

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Vitamins

Orangesvs Boiled White Gourd-flowered

13%117μg

Vitamin A

RAE, retinol activity equivalents

117 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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77%0.93mg

Vitamin B1

80.6%0.97mg

Thiamine

0.93 mgvs0.97 mg

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

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32.7%0.43mg

Vitamin B2

56.4%0.73mg

Riboflavin

0.43 mgvs0.73 mg

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

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18.8%3mg

Vitamin B3

81.3%13mg

Niacin, nicotinic acid, niacinamide

3 mgvs13 mg

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

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53%2.66mg

Vitamin B5

96%4.8mg

Pantothenic acid

2.66 mgvs4.8 mg

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

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49%0.64mg

Vitamin B6

97%1.27mg

Pyridoxine

0.64 mgvs1.27 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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79.8%319μg

Vitamin B9

33.3%133μg

Folates and Folic Acid

319 μgvs133 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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629%566mg

Vitamin C

315%283mg

Ascorbic acid

566 mgvs283 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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12.8%1.9mg

Vitamin E

Tocopherols and Tocotrienols

1.9 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 Boiled White Gourd-flowered

42.6%426mg

Calcium

80%800mg

426 mgvs800 mg

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

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53%0.48mg

Copper

96%0.87mg

0.48 mgvs0.87 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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13.3%1.06mg

Iron

104%8.33mg

1.06 mgvs8.33 mg

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

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25.3%106mg

Magnesium

87.3%367mg

106 mgvs367 mg

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

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11.6%0.27mg

Manganese

96%2.2mg

0.27 mgvs2.2 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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21.3%149mg

Phosphorus

62%433mg

149 mgvs433 mg

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

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56.6%1926mg

Potassium

167%5667mg

1926 mgvs5667 mg

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

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9.67%5.3μg

Selenium

12%6.67μg

5.3 μgvs6.67 μg

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

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0%0mg

Sodium

4.44%66.7mg

0 mgvs66.7 mg

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

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6.77%0.74mg

Zinc

212%23.3mg

0.74 mgvs23.3 mg

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

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25%923g

Water

86%3177g

923 gvs3177 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 Oranges vs Boiled White Gourd-flowered :

Raw Oranges have 2.4 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 1.7 times more Vitamin B2, 4.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Oranges as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Boiled White Gourd-flowered :

Boiled and Drained White Gourd-flowered contains 1.9 times more Calcium, 1.8 times more Copper, 7.8 times more Iron, 3.4 times more Magnesium, 8.3 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Selenium, 31.3 times more Zinc and 3.4 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained White Gourd-flowered contains 1.6 times more Fiber and 2 times more Protein than Raw Oranges.
Both Raw Oranges and Boiled and Drained White Gourd-flowered have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Oranges as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Boiled White Gourd-flowered

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Boiled White Gourd-flowered ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: