Comparing Nutrients in 14 ounces Dishcloth Gourd VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Dishcloth Gourd	Navel Oranges	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	11% 8g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	23% 8.73g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	24% 0.31mg	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	6.95% 27.8μg	33.7% 135μg	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	53% 47.6mg	261% 235mg	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	2.65% 0.4mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Navel Oranges	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	17% 0.15mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	5% 0.12mg	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	18% 127mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 372g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dishcloth Gourd vs Navel Oranges:

• Raw Navel Oranges contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B6, 4.9 times more Vitamin B9, 4.9 times more Vitamin C and 1.5 times more Vitamin E than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Raw Navel Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Dishcloth Gourd as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Dishcloth Gourd vs Navel Oranges:

• Raw Dishcloth Gourd has 2.8 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese and 1.4 times more Phosphorus than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Calcium than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Raw Navel Oranges have similar amounts of Copper, Potassium and Water per 14 oz.
• Both Raw Dishcloth Gourd as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Dishcloth Gourd has 1.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Energy, 2.9 times more Carbohydrate, 4.2 times more Sugars and 2 times more Fiber than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.