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

Weight per 100 calories

• Fresh Orange juice: 222g
• Boiled White Gourd-flowered: 667g

Fresh Orange juice has 3 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Fresh Orange juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	1.53% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	19% 24.6g	130g per day for Men 19-50 years
Sugars	25.7% 18.7g	NA	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	6.5% 4.7g	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	% 4.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.2g	NA	g per day for Men 19-50 years
Fiber	1.17% 0.44g	21% 8g	38g per day for Men 19-50 years
Protein	2.78% 1.56g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	2.47% 22.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.84% 0.089mg	19.5% 0.25mg	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	16.7% 66.7μg	6.67% 26.7μg	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	123% 111mg	63% 56.7mg	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	0.59% 0.089mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	2.44% 24.4mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	19.3% 0.17mg	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	5.56% 0.44mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	5.82% 24.4mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	1.35% 0.031mg	19% 0.44mg	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	5.4% 37.8mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	13% 444mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.22mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	5.3% 196g	17% 635g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Fresh Orange juice have 2.5 times more Vitamin B9 and 2 times more Vitamin C than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 per 100 calories.
• Both Raw Orange juice as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 kcal of Boiled and Drained White Gourd-flowered contain 6.5 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 14.1 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Potassium, 6 times more Selenium, 42 times more Zinc and 3.2 times more Water than Raw Orange juice.
• 100 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained White Gourd-flowered contain 18 times more Fiber and 2.6 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 100 calories.