Comparing Nutrients in 1 kilogram Florida Oranges VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Florida Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	16% 460kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	28.4% 37g	130g per day for Men 19-50 years
Sugars	126% 91g	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	63% 24g	31.6% 12g	38g per day for Men 19-50 years
Protein	12.5% 7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	29.2% 0.38mg	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	42.5% 170μg	10% 40μg	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	500% 450mg	94% 85mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	43% 430mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	11.3% 0.9mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	17% 120mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	23.6% 871g	25.8% 953g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled White Gourd-flowered per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Boiled White Gourd-flowered :

• 1 kilogram of Florida Oranges has 3.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 5.3 times more Vitamin C than Boiled White Gourd-flowered .
• Both Florida Oranges and Boiled White Gourd-flowered provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Florida Oranges as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Boiled White Gourd-flowered :

• 1 kilogram of Florida Oranges has 1.8 times more Calcium and 1.5 times more Copper than Boiled White Gourd-flowered .
• While 1 kg of Boiled and Drained White Gourd-flowered contains 2.8 times more Iron, 2.8 times more Manganese and 8.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled White Gourd-flowered contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Florida Oranges as well as Boiled and Drained White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 3.1 times more Carbohydrate and 2 times more Fiber than Boiled White Gourd-flowered .
• Both Raw Florida Oranges as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.