Comparing Nutrients in 100 calories Boiled White Gourd-flowered VS Navel Oranges

Weight per 100 calories

• Boiled White Gourd-flowered: 667g
• Navel Oranges: 204g

Raw Navel Oranges have 3.3 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled White Gourd-flowered	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.13g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	6.33% 4.6g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 4.02g	g per day for Men 19-50 years
Sucrose	NA	% 8.73g	g per day for Men 19-50 years
Fiber	21% 8g	12% 4.5g	38g per day for Men 19-50 years
Protein	7.14% 4g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.67% 26.7μg	17.3% 69.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 56.7mg	134% 121mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Navel Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	8.84% 0.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21% 1.67mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	2.57% 0.059mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.4% 86.7mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	33.3% 1133mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.67mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	17% 635g	4.74% 175g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered has 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.6 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained White Gourd-flowered has 1.8 times more Calcium, 2.2 times more Copper, 6.3 times more Iron, 3.3 times more Magnesium, 7.4 times more Manganese, 1.8 times more Phosphorus, 3.3 times more Potassium, more Selenium, 28.6 times more Zinc and 3.6 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained White Gourd-flowered has 1.8 times more Fiber and 2.2 times more Protein than Raw Navel Oranges.
• Both Boiled and Drained White Gourd-flowered and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.