Comparing Nutrients in 1 kilogram Endive VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Endive	White Gourd-flowered	Recommended Dietary Allowance
Energy	5.86% 170kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	26% 34g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	81.6% 31g	13% 5g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Endive	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	120% 1080μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	30.8% 0.4mg	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	355% 1420μg	15% 60μg	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	72.2% 65mg	112% 101mg	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	29.3% 4.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1925% 2310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	White Gourd-flowered	Recommended Dietary Allowance
Calcium	52% 520mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	29% 0.26mg	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	104% 8.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	28.7% 0.66mg	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	40% 280mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	25.3% 938g	26% 955g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS White Gourd-flowered per 1 kg

Compare the macro and micronutrient content in 1 kg of Endive versus 1 kg of White Gourd-flowered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Endive vs White Gourd-flowered :

• 1 kilogram of Endive has 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.9 times more Vitamin B5 and 23.7 times more Vitamin B9 than White Gourd-flowered .
• While 1 kg of Raw White Gourd-flowered contains 2 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Endive.
• 1 kilogram of Endive have insufficient amounts of Vitamin B6
• 1 kilogram of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Endive as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Endive vs White Gourd-flowered :

• 1 kilogram of Endive has 2 times more Calcium, 3.8 times more Copper, 4.2 times more Iron, 1.4 times more Magnesium, 6.4 times more Manganese, 2.2 times more Phosphorus and 2.1 times more Potassium than White Gourd-flowered .
• Both Endive and White Gourd-flowered contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw Endive as well as Raw White Gourd-flowered lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Endive has 6.2 times more Fiber and 2 times more Protein than White Gourd-flowered .
• Both Endive and White Gourd-flowered offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw Endive as well as Raw White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in one kilogram.