Comparing Nutrients in 100 calories Valencia OrangesVS White Gourd-flowered

Weight per 100 calories

Valencia Oranges

204g

White Gourd-flowered

714g

Valencia Oranges have 3.5 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 100 calories - Valencia Oranges or White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

White Gourd-flowered

15%

84%

100 kcal ▼

Macro Nutrients

Valencia Orangesvs White Gourd-flowered

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.63%0.61g

Fat

0.15%0.14g

0.61 gvs0.14 g

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

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0.22%0.071g

Saturated Fat

0.045%0.014g

0.071 gvs0.014 g

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

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2.04%0.033g

Omega 3

0.033 gvsNA g

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

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0.53%0.09g

Omega 6

0.38%0.064g

0.09 gvs0.064 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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18.7%24.3g

Carbohydrate

18.6%24.2g

24.3 gvs24.2 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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13.4%5.1g

Fiber

9.4%3.57g

5.1 gvs3.57 g

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

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3.8%2.12g

Protein

7.9%4.43g

2.12 gvs4.43 g

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

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Vitamins

Valencia Orangesvs White Gourd-flowered

2.72%24.5μg

Vitamin A

RAE, retinol activity equivalents

24.5 μgvsNA μg

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

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14.8%0.18mg

Vitamin B1

17.3%0.21mg

Thiamine

0.18 mgvs0.21 mg

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

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6.28%0.082mg

Vitamin B2

12%0.16mg

Riboflavin

0.082 mgvs0.16 mg

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

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3.5%0.56mg

Vitamin B3

14.3%2.3mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs2.3 mg

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

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10.2%0.51mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

0.51 mgvs1.1 mg

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

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9.9%0.13mg

Vitamin B6

22%0.29mg

Pyridoxine

0.13 mgvs0.29 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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20%79.6μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

79.6 μgvs43 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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110%99mg

Vitamin C

80%72mg

Ascorbic acid

99 mgvs72 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 White Gourd-flowered

8.16%81.6mg

Calcium

18.6%186mg

81.6 mgvs186 mg

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

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8.4%0.076mg

Copper

20.6%0.19mg

0.076 mgvs0.19 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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2.3%0.18mg

Iron

18%1.43mg

0.18 mgvs1.43 mg

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

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4.86%20.4mg

Magnesium

18.7%78.6mg

20.4 mgvs78.6 mg

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

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2.04%0.047mg

Manganese

20.5%0.47mg

0.047 mgvs0.47 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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4.96%34.7mg

Phosphorus

13.3%93mg

34.7 mgvs93 mg

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

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10.7%365mg

Potassium

31.5%1071mg

365 mgvs1071 mg

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

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Selenium

2.6%1.43μg

NA μgvs1.43 μg

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

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0%0mg

Sodium

0.95%14.3mg

0 mgvs14.3 mg

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

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1.1%0.12mg

Zinc

45.5%5mg

0.12 mgvs5 mg

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

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4.76%176g

Water

18.4%682g

176 gvs682 g

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

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

Raw Valencia Oranges have 1.9 times more Vitamin B9 and 1.4 times more Vitamin C than Raw White Gourd-flowered .
While Raw White Gourd-flowered contains 1.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw White Gourd-flowered have similar amounts of Vitamin B1 per 100 kcal.
Both Raw Valencia Oranges as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw White Gourd-flowered contains 2.3 times more Calcium, 2.5 times more Copper, 7.8 times more Iron, 3.9 times more Magnesium, 10 times more Manganese, 2.7 times more Phosphorus, 2.9 times more Potassium, 40.8 times more Zinc and 3.9 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

Raw Valencia Oranges have 1.4 times more Fiber than Raw White Gourd-flowered .
While Raw White Gourd-flowered contains 2.1 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw White Gourd-flowered have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Valencia Oranges as well as Raw White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Valencia OrangesVS White Gourd-flowered

Weight per 100 calories

Which food has more nutrients per 100 calories - Valencia Oranges or White Gourd-flowered ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: