Comparing Nutrients in 100 grams White Gourd-flowered VS Valencia Oranges

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Valencia Oranges

87%

100 g ▼

Macro Nutrients

White Gourd-flowered vs Valencia Oranges

0.48%14kcal

Energy

1.7%49kcal

14 kcalvs49 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.021%0.02g

Fat

0.31%0.3g

0.02 gvs0.3 g

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

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0.006%0.002g

Saturated Fat

0.11%0.035g

0.002 gvs0.035 g

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

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Omega 3

1%0.016g

NA gvs0.016 g

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

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0.053%0.009g

Omega 6

0.26%0.044g

0.009 gvs0.044 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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2.6%3.4g

Carbohydrate

9.15%12g

3.4 gvs12 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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1.3%0.5g

Fiber

6.58%2.5g

0.5 gvs2.5 g

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

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1.1%0.62g

Protein

1.86%1.04g

0.62 gvs1.04 g

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

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Vitamins

White Gourd-flowered vs Valencia Oranges

Vitamin A

1.33%12μg

RAE, retinol activity equivalents

NA μgvs12 μg

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

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2.4%0.029mg

Vitamin B1

7.25%0.087mg

Thiamine

0.029 mgvs0.087 mg

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

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1.7%0.022mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.022 mgvs0.04 mg

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

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2%0.32mg

Vitamin B3

1.7%0.27mg

Niacin, nicotinic acid, niacinamide

0.32 mgvs0.27 mg

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

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3.04%0.15mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.15 mgvs0.25 mg

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

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3.08%0.04mg

Vitamin B6

4.85%0.063mg

Pyridoxine

0.04 mgvs0.063 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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1.5%6μg

Vitamin B9

9.75%39μg

Folates and Folic Acid

6 μgvs39 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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11.2%10mg

Vitamin C

54%48.5mg

Ascorbic acid

10 mgvs48.5 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

White Gourd-flowered vs Valencia Oranges

2.6%26mg

Calcium

4%40mg

26 mgvs40 mg

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

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2.9%0.026mg

Copper

4.1%0.037mg

0.026 mgvs0.037 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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2.5%0.2mg

Iron

1.13%0.09mg

0.2 mgvs0.09 mg

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

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2.6%11mg

Magnesium

2.4%10mg

11 mgvs10 mg

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

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2.87%0.066mg

Manganese

1%0.023mg

0.066 mgvs0.023 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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1.86%13mg

Phosphorus

2.43%17mg

13 mgvs17 mg

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

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4.4%150mg

Potassium

5.26%179mg

150 mgvs179 mg

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

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0.36%0.2μg

Selenium

0.2 μgvsNA μg

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

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0.13%2mg

Sodium

0%0mg

2 mgvs0 mg

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

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6.36%0.7mg

Zinc

0.55%0.06mg

0.7 mgvs0.06 mg

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

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2.6%96g

Water

2.33%86.3g

96 gvs86.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of White Gourd-flowered vs Valencia Oranges:

Raw Valencia Oranges contain 3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 6.5 times more Vitamin B9 and 4.8 times more Vitamin C than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Raw Valencia Oranges have similar amounts of Vitamin B3 per 100 g.
Both Raw White Gourd-flowered as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for White Gourd-flowered vs Valencia Oranges:

Raw White Gourd-flowered has 2.2 times more Iron, 2.9 times more Manganese and 11.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Calcium, 1.4 times more Copper and 1.3 times more Phosphorus than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Raw Valencia Oranges have similar amounts of Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Valencia Oranges contain 3.5 times more Energy, 3.5 times more Carbohydrate, 5 times more Fiber and 1.7 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

White Gourd-flowered VS Boiled White Gourd-flowered Valencia OrangesVS Boiled White Gourd-flowered White Gourd-flowered VS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 grams White Gourd-flowered VS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: