Comparing Nutrients in 100 calories White Gourd-flowered VS Chilled Orange Juice

Weight per 100 calories

• White Gourd-flowered: 714g
• Chilled Orange Juice: 204g

Chilled Orange Juice from Concentrate has 3.5 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - White Gourd-flowered or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	White Gourd-flowered	Chilled Orange Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	0.089% 0.029g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	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	18.6% 24.2g	18% 23.6g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	6.28% 4.55g	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	% 4.24g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	1.6% 0.61g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	2.48% 1.4g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	0.45% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	7.82% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	6.12% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	12% 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	10.7% 43μg	9.7% 38.8μg	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	76% 68.6mg	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	2.72% 0.41mg	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

	White Gourd-flowered	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	18.6% 186mg	2.24% 22.4mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	9.52% 0.086mg	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	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	2.04% 0.047mg	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	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	0.37% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	18.4% 682g	4.8% 178g	3700g per day for Men 19-50 years

White Gourd-flowered VS Chilled Orange Juice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Gourd-flowered or Chilled Orange Juice?

Lets compare vitamin content per 100 calories of White Gourd-flowered vs Chilled Orange Juice:

• 100 calories of White Gourd-flowered have 2.2 times more Vitamin B1, 2 times more Vitamin B2, 4 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Chilled Orange Juice.
• Both White Gourd-flowered and Chilled Orange Juice provide similar amounts of Vitamin B9 and Vitamin C per 100 calories.
• Both Raw White Gourd-flowered as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for White Gourd-flowered vs Chilled Orange Juice:

• 100 calories of White Gourd-flowered have 8.3 times more Calcium, 2.2 times more Copper, 5.4 times more Iron, 3.5 times more Magnesium, 10 times more Manganese, 2.7 times more Phosphorus, 2.9 times more Potassium, 7 times more Selenium, 35 times more Zinc and 3.8 times more Water than Chilled Orange Juice.
• 100 calories of Chilled Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Gourd-flowered have 5.8 times more Fiber and 3.2 times more Protein than Chilled Orange Juice.
• Both White Gourd-flowered and Chilled Orange Juice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Raw White Gourd-flowered as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 6 in 100 calories.