Comparing Nutrients in 14 ounces White Gourd-flowered VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	White Gourd-flowered	Canned Orange Juice	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.63% 0.11g	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	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	NA	48% 34.8g	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	13.3% 9.64g	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	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	5.22% 2g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.46% 0.12mg	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	24% 95μg	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	133% 119mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Canned Orange Juice	Recommended Dietary Allowance
Calcium	10.3% 103mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.1% 124μg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	3.62% 0.083mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	10.2% 379g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Canned Orange Juice per 14 oz

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

Lets compare vitamin content per 14 ounces of White Gourd-flowered vs Canned Orange Juice:

• 14 ounces of White Gourd-flowered have 1.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 1.3 times more Vitamin B1, 4 times more Vitamin B9 and 3 times more Vitamin C than Raw White Gourd-flowered .
• Both White Gourd-flowered and Canned Orange Juice provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B9
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B3
• Both Raw White Gourd-flowered as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for White Gourd-flowered vs Canned Orange Juice:

• 14 ounces of White Gourd-flowered have 2.6 times more Calcium, 2 times more Iron, 3.1 times more Manganese and 17.5 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 1.3 times more Phosphorus than Raw White Gourd-flowered .
• Both White Gourd-flowered and Canned Orange Juice contain similar levels of Copper, Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Raw White Gourd-flowered as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Unsweetened Canned Orange Juice contain 3.2 times more Carbohydrate than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein in 14 ounces.