Comparing Nutrients in 14 ounces Fresh Orange juice VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Fresh Orange juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	6.16% 179kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	11.6% 8.4g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11.6% 0.15mg	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	29.8% 119μg	3.97% 16μg	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	220% 198mg	37.5% 33.7mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	11.5% 0.1mg	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	12.4% 0.99mg	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	2.4% 0.056mg	11.4% 0.26mg	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	9.64% 67.5mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.47% 350g	10.2% 378g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Boiled White Gourd-flowered :

• 14 ounces of Fresh Orange juice have 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 7.5 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled White Gourd-flowered .
• Both Fresh Orange juice and Boiled White Gourd-flowered provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Orange juice as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Fresh Orange juice have 1.7 times more Copper and 1.3 times more Phosphorus than Boiled White Gourd-flowered .
• While 14 oz of Boiled and Drained White Gourd-flowered contain 2.2 times more Calcium, 4.7 times more Manganese and 14 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Boiled White Gourd-flowered contain similar levels of Iron, Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• 14 ounces of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw Orange juice as well as Boiled and Drained White Gourd-flowered lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fresh Orange juice have 2.8 times more Carbohydrate than Boiled White Gourd-flowered .
• While 14 oz of Boiled and Drained White Gourd-flowered contain 6 times more Fiber than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.