Comparing Nutrients in 100 calories White Gourd-flowered VS Fresh Orange juice

Weight per 100 calories

• White Gourd-flowered: 714g
• Fresh Orange juice: 222g

Raw Orange juice has 3.2 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 Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	White Gourd-flowered	Fresh 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	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	NA	1.53% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.38% 0.064g	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	17.8% 23g	130g per day for Men 19-50 years
Sugars	NA	25.7% 18.7g	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	6.5% 4.7g	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	% 9.2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	1.17% 0.44g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	2.78% 1.56g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	2.47% 22.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	5.13% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	6.84% 0.089mg	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	16.7% 66.7μg	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	123% 111mg	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	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.19% 0.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Fresh Orange juice	Recommended Dietary Allowance
Calcium	18.6% 186mg	2.44% 24.4mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	11% 0.098mg	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	5.56% 0.44mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	5.82% 24.4mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	1.35% 0.031mg	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	5.4% 37.8mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	13% 444mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0.15% 2.22mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	18.4% 682g	5.3% 196g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 100 calories of White Gourd-flowered vs Fresh Orange juice:

• 100 calories of White Gourd-flowered have 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5 and 3.2 times more Vitamin B6 than Fresh Orange juice.
• While 100 kcal of Raw Orange juice contain 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Raw White Gourd-flowered .
• Both White Gourd-flowered and Fresh Orange juice provide similar amounts of Vitamin B1 per 100 calories.
• Both Raw White Gourd-flowered as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for White Gourd-flowered vs Fresh Orange juice:

• 100 calories of White Gourd-flowered have 7.6 times more Calcium, 1.9 times more Copper, 3.2 times more Iron, 3.2 times more Magnesium, 15.2 times more Manganese, 2.5 times more Phosphorus, 2.4 times more Potassium, 6.4 times more Selenium, 45 times more Zinc and 3.5 times more Water than Fresh Orange juice.
• 100 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Gourd-flowered have 8 times more Fiber and 2.8 times more Protein than Fresh Orange juice.
• Both White Gourd-flowered and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw White Gourd-flowered as well as Raw Orange juice provide inadequate amounts of Omega 6 in 100 calories.