Comparing Nutrients in 1 kilogram Valencia Oranges VS Boiled Dishcloth Gourd with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Dishcloth Gourd with Salt	4%	5%	91%

Macro Nutrients

	Valencia Oranges	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	8.7% 1.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	71.3% 51.7g	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	65.8% 25g	76.3% 29g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	76% 0.99mg	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	98% 390μg	30% 120μg	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	539% 485mg	63.3% 57mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	94% 0.85mg	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	11.3% 0.9mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	97% 2.23mg	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	24.3% 170mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	133% 4530mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	171% 2570mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Dishcloth Gourd with Salt per 1 kg

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

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

• 1 kilogram of Valencia Oranges has 1.9 times more Vitamin B1, 3.3 times more Vitamin B9 and 8.5 times more Vitamin C than Boiled Dishcloth Gourd with Salt.
• While 1 kg of Boiled and Drained Dishcloth Gourd with Salt contains 2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Dishcloth Gourd with Salt provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw Valencia Oranges as well as Boiled and Drained Dishcloth Gourd with Salt have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Valencia Oranges has 4.4 times more Calcium than Boiled Dishcloth Gourd with Salt.
• While 1 kg of Boiled and Drained Dishcloth Gourd with Salt contains 2.3 times more Copper, 4 times more Iron, 2 times more Magnesium, 9.7 times more Manganese, 1.8 times more Phosphorus, 2.5 times more Potassium and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Dishcloth Gourd with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Boiled and Drained Dishcloth Gourd with Salt lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Raw Valencia Oranges and Boiled and Drained Dishcloth Gourd with Salt have similar amounts of macro-nutrients per 1 kg
• Both Valencia Oranges and Boiled Dishcloth Gourd with Salt offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Raw Valencia Oranges as well as Boiled and Drained Dishcloth Gourd with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.