Comparing Nutrients in 14 ounces White Gourd-flowered VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	White Gourd-flowered	Oranges with Peel	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	1.03% 0.17g	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	47.3% 61.5g	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	47% 18g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	28.4% 0.37mg	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	313% 282mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	10.3% 103mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	10.2% 379g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Oranges with Peel per 14 oz

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

Lets compare vitamin content per 14 ounces of White Gourd-flowered vs Oranges with Peel :

• 14 oz of Raw Oranges with Peel contain 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 5 times more Vitamin B9 and 7 times more Vitamin C than Raw White Gourd-flowered .
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for White Gourd-flowered vs Oranges with Peel :

• 14 ounces of White Gourd-flowered have 6.4 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.7 times more Calcium, 2.2 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus and 1.3 times more Potassium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Oranges with Peel contain similar levels of Water per 14 ounces.
• 14 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw White Gourd-flowered as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Oranges with Peel contain 4.5 times more Energy, 4.6 times more Carbohydrate, 9 times more Fiber and 2.1 times more Protein than Raw White Gourd-flowered .
• 14 ounces of White Gourd-flowered provide inadequate amounts of Energy, Fiber and Protein
• Both Raw White Gourd-flowered as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 14 ounces.