Comparing Nutrients in 14 ounces White Gourd-flowered VS 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	1.9% 55.6kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	NA	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.68% 0.12g	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	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	NA	46% 33.3g	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	11.6% 8.4g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 16.4g	g per day for Men 19-50 years
Fiber	5.22% 2g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12.2% 0.16mg	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	29.8% 119μg	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	220% 198mg	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	1.06% 0.16mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	19.4% 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	9.92% 0.79mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	2.4% 0.056mg	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	23.3% 794mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	10.2% 379g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of White Gourd-flowered versus 14 oz of Fresh 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 Fresh Orange juice:

• 14 oz of Raw Orange juice contain 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 5 times more Vitamin B9 and 5 times more Vitamin C than Raw White Gourd-flowered .
• Both White Gourd-flowered and Fresh Orange juice provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for White Gourd-flowered vs Fresh Orange juice:

• 14 ounces of White Gourd-flowered have 2.4 times more Calcium, 4.7 times more Manganese and 14 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 1.7 times more Copper, 1.3 times more Phosphorus and 1.3 times more Potassium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Fresh Orange juice contain similar levels of Iron, Magnesium and Water per 14 ounces.
• 14 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw White Gourd-flowered as well as Raw Orange juice lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Orange juice contain 3.1 times more Carbohydrate than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Raw Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein in 14 ounces.