Comparing Nutrients in 500 calories Valencia OrangesVS Boiled White Gourd-flowered with Salt

Weight per 500 calories

Valencia Oranges

1020g

Boiled White Gourd-flowered with Salt

3846g

Valencia Oranges have 3.8 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Boiled White Gourd-flowered with Salt

16%

83%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Boiled White Gourd-flowered with Salt

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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3.16%3.06g

Fat

0.79%0.77g

3.06 gvs0.77 g

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

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1.1%0.36g

Saturated Fat

0.24%0.077g

0.36 gvs0.077 g

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

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10.2%0.16g

Omega 3

0.16 gvsNA g

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

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2.64%0.45g

Omega 6

2.04%0.35g

0.45 gvs0.35 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

92%119g

121 gvs119 g

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

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Sugars

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 .

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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

121%46g

25.5 gvs46 g

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

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19%10.6g

Protein

41.2%23g

10.6 gvs23 g

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

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Vitamins

Valencia Orangesvs Boiled White Gourd-flowered with Salt

13.6%122μg

Vitamin A

RAE, retinol activity equivalents

122 μgvsNA μg

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

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74%0.89mg

Vitamin B1

93%1.1mg

Thiamine

0.89 mgvs1.1 mg

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

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31.4%0.41mg

Vitamin B2

65%0.85mg

Riboflavin

0.41 mgvs0.85 mg

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

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17.5%2.8mg

Vitamin B3

94%15mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs15 mg

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

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51%2.55mg

Vitamin B5

111%5.54mg

Pantothenic acid

2.55 mgvs5.54 mg

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

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49.5%0.64mg

Vitamin B6

112%1.46mg

Pyridoxine

0.64 mgvs1.46 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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99%398μg

Vitamin B9

38.5%154μg

Folates and Folic Acid

398 μgvs154 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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550%495mg

Vitamin C

363%327mg

Ascorbic acid

495 mgvs327 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Valencia Orangesvs Boiled White Gourd-flowered with Salt

41%408mg

Calcium

92%923mg

408 mgvs923 mg

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

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42%0.38mg

Copper

111%1mg

0.38 mgvs1 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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11.5%0.92mg

Iron

120%9.6mg

0.92 mgvs9.6 mg

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

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24.3%102mg

Magnesium

101%423mg

102 mgvs423 mg

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

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10.2%0.23mg

Manganese

110%2.54mg

0.23 mgvs2.54 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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24.8%173mg

Phosphorus

71.4%500mg

173 mgvs500 mg

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

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53.7%1827mg

Potassium

192%6538mg

1827 mgvs6538 mg

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

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Selenium

14%7.7μg

NA μgvs7.7 μg

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

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0%0mg

Sodium

610%9154mg

0 mgvs9154 mg

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

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5.57%0.61mg

Zinc

245%27mg

0.61 mgvs27 mg

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

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24%881g

Water

99%3666g

881 gvs3666 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 Valencia Oranges vs Boiled White Gourd-flowered with Salt:

Raw Valencia Oranges have 2.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 5.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained White Gourd-flowered with Salt contains 2.3 times more Calcium, 2.6 times more Copper, 10.5 times more Iron, 4.1 times more Magnesium, 10.8 times more Manganese, 2.9 times more Phosphorus, 3.6 times more Potassium, more Sodium, 44 times more Zinc and 4.2 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained White Gourd-flowered with Salt contains 1.8 times more Fiber and 2.2 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Valencia Oranges as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesBoiled White Gourd-flowered with SaltVS Navel OrangesValencia OrangesVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Boiled White Gourd-flowered with Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: