Comparing Nutrients in 100 calories White Gourd-flowered VS Endive

Weight per 100 calories

• White Gourd-flowered: 714g
• Endive: 588g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - White Gourd-flowered or Endive?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Endive	25%	9%	66%

Macro Nutrients

	White Gourd-flowered	Endive	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	4.78% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	15% 19.7g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	48% 18.2g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	13% 7.35g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Endive	Recommended Dietary Allowance
Vitamin A	NA	70.6% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	9.05% 0.12mg	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	10.7% 43μg	209% 835μg	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	80% 72mg	42.5% 38.2mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1132% 1359μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Endive	Recommended Dietary Allowance
Calcium	18.6% 186mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	64.7% 0.58mg	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	18% 1.43mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	21% 88.2mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	107% 2.47mg	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	13.3% 93mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	54.3% 1847mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	8.63% 129mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	42.2% 4.65mg	11mg per day for Men 19-50 years
Water	18.4% 682g	15% 552g	3700g per day for Men 19-50 years

White Gourd-flowered VS Endive Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Gourd-flowered or Endive?

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

• 100 calories of White Gourd-flowered have 2.4 times more Vitamin B6 and 1.9 times more Vitamin C than Endive.
• While 100 kcal of Raw Endive contain 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 4.9 times more Vitamin B5 and 19.5 times more Vitamin B9 than Raw White Gourd-flowered .
• Both White Gourd-flowered and Endive provide similar amounts of Vitamin B3 per 100 calories.
• Both Raw White Gourd-flowered as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of White Gourd-flowered have 1.2 times more Selenium and 1.2 times more Water than Endive.
• While 100 kcal of Raw Endive contain 1.6 times more Calcium, 3.1 times more Copper, 3.4 times more Iron, 5.2 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 9.1 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Endive contain similar levels of Magnesium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Gourd-flowered have 1.2 times more Carbohydrate than Endive.
• While 100 kcal of Raw Endive contain 6.9 times more Omega 6, 5.1 times more Fiber and 1.7 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Endive offer comparable quantities of Energy per 100 calories.
• 100 calories of White Gourd-flowered provide inadequate amounts of Omega 6