Comparing Nutrients in 1 kilogram White Gourd-flowered VS Endive

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 kg of Raw Endive contains 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 Raw White Gourd-flowered .
• Both White Gourd-flowered and Endive contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw White Gourd-flowered as well as Raw Endive lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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