Comparing Nutrients in 1 kilogram Dishcloth Gourd VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Dishcloth Gourd	Valencia Oranges	Recommended Dietary Allowance
Energy	6.9% 200kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	91% 119g	130g per day for Men 19-50 years
Sugars	28% 20g	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	29% 11g	65.8% 25g	38g per day for Men 19-50 years
Protein	21.4% 12g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	48.5% 0.63mg	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	17.5% 70μg	98% 390μg	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	133% 120mg	539% 485mg	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	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Valencia Oranges	Recommended Dietary Allowance
Calcium	20% 200mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	41% 0.37mg	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	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	10% 0.23mg	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	45.7% 320mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25.4% 939g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw Dishcloth Gourd has 1.5 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B6, 5.6 times more Vitamin B9 and 4 times more Vitamin C than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Raw Valencia Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Dishcloth Gourd as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dishcloth Gourd vs Valencia Oranges:

• Raw Dishcloth Gourd has 4 times more Iron, 1.4 times more Magnesium, 4 times more Manganese and 1.9 times more Phosphorus than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Calcium and 1.3 times more Potassium than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Raw Valencia Oranges have similar amounts of Copper and Water per 1 kg.
• Both Raw Dishcloth Gourd as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges contain 2.5 times more Energy, 2.7 times more Carbohydrate and 2.3 times more Fiber than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Raw Valencia Oranges have similar amounts of Protein per 1 kg.
• Both Raw Dishcloth Gourd as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.