Comparing Nutrients in 14 ounces Florida Oranges VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Florida Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	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	0.72% 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	35.2% 46g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	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	25% 9.53g	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

	Florida Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	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	20% 0.99mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	17% 67.5μg	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	198% 179mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	17% 171mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	4.47% 0.36mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	6.8% 47.6mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.35% 346g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled White Gourd-flowered per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges 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 Florida Oranges vs Boiled White Gourd-flowered :

• 14 ounces of Florida Oranges have 3.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 5.3 times more Vitamin C than Boiled White Gourd-flowered .
• Both Florida Oranges and Boiled White Gourd-flowered provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Florida Oranges 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 Florida Oranges vs Boiled White Gourd-flowered :

• 14 ounces of Florida Oranges have 1.8 times more Calcium and 1.5 times more Copper than Boiled White Gourd-flowered .
• While 14 oz of Boiled and Drained White Gourd-flowered contain 2.8 times more Iron, 2.8 times more Manganese and 8.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled White Gourd-flowered contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Florida Oranges as well as Boiled and Drained White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 3.1 times more Carbohydrate and 2 times more Fiber than Boiled White Gourd-flowered .
• Both Raw Florida Oranges as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.