Comparing Nutrients in 14 ounces White Gourd-flowered VS Acorns

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Acorns	6%	53%	41%

Macro Nutrients

	White Gourd-flowered	Acorns	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.5g	124% 162g	130g per day for Men 19-50 years
Sugars	NA	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	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	5.22% 2g	NA	38g per day for Men 19-50 years
Protein	4.4% 2.46g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	161% 2.1mg	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	5.95% 24μg	86.3% 345μg	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	44.5% 40mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Acorns	Recommended Dietary Allowance
Calcium	10.3% 103mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	274% 2.46mg	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	9.92% 0.79mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	231% 5.3mg	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	7.37% 51.6mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	10.2% 379g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of White Gourd-flowered versus 14 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Gourd-flowered vs Acorns:

• 14 ounces of White Gourd-flowered have more Vitamin C than Acorns.
• While 14 oz of Raw Acorns contain 3.9 times more Vitamin B1, 5.4 times more Vitamin B2, 5.7 times more Vitamin B3, 4.7 times more Vitamin B5, 13.2 times more Vitamin B6 and 14.5 times more Vitamin B9 than Raw White Gourd-flowered .
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• 14 ounces of Acorns have insufficient amounts of Vitamin C
• Both Raw White Gourd-flowered as well as Raw Acorns have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for White Gourd-flowered vs Acorns:

• 14 ounces of White Gourd-flowered have 1.4 times more Zinc and 3.4 times more Water than Acorns.
• While 14 oz of Raw Acorns contain 1.6 times more Calcium, 23.9 times more Copper, 4 times more Iron, 5.6 times more Magnesium, 20.3 times more Manganese, 6.1 times more Phosphorus and 3.6 times more Potassium than Raw White Gourd-flowered .
• 14 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Acorns contain 27.6 times more Energy, 1193 times more Fat, 1551 times more Saturated Fat, 510.7 times more Omega 6, 12 times more Carbohydrate and 9.9 times more Protein than Raw White Gourd-flowered .
• 14 ounces of White Gourd-flowered provide inadequate amounts of Energy, Omega 6 and Protein