Comparing Nutrients in 1 kilogram Boiled Dishcloth Gourd VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Dishcloth Gourd	Florida Oranges	Recommended Dietary Allowance
Energy	19.3% 560kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	88.8% 115g	130g per day for Men 19-50 years
Sugars	71.3% 51.7g	126% 91g	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	76.3% 29g	63% 24g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	39.2% 0.51mg	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	30% 120μg	42.5% 170μg	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	63.3% 57mg	500% 450mg	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	16% 2.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Florida Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	43.3% 0.39mg	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	45% 3.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	10.4% 0.24mg	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	44.3% 310mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	133% 4530mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22.8% 843g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dishcloth Gourd VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Dishcloth Gourd versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Dishcloth Gourd vs Florida Oranges:

• 1 kilogram of Boiled Dishcloth Gourd has 2 times more Vitamin B5 and 1.9 times more Vitamin B6 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 7.9 times more Vitamin C than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Florida Oranges provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• Both Boiled and Drained Dishcloth Gourd as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dishcloth Gourd vs Florida Oranges:

• 1 kilogram of Boiled Dishcloth Gourd has 2.2 times more Copper, 4 times more Iron, 2 times more Magnesium, 9.3 times more Manganese, 2.6 times more Phosphorus and 2.7 times more Potassium than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4.8 times more Calcium than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Dishcloth Gourd lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Boiled and Drained Dishcloth Gourd as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Dishcloth Gourd has 1.2 times more Carbohydrate and 1.2 times more Fiber than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.8 times more Sugars than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.