Comparing Nutrients in 1 pound 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	8.76% 254kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	32.3% 23.5g	57% 41.5g	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	34.6% 13g	28.6% 11g	38g per day for Men 19-50 years
Protein	5.35% 3g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	17.8% 0.23mg	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	13.6% 54.4μg	19.3% 77μg	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	28.7% 26mg	227% 204mg	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	7.26% 1.1mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Florida Oranges	Recommended Dietary Allowance
Calcium	4.1% 41mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	19.7% 0.18mg	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	20.4% 1.63mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	4.73% 0.11mg	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	20% 141mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	60.4% 2055mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10.7% 395g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Dishcloth Gourd has 2 times more Vitamin B5 and 1.9 times more Vitamin B6 than Florida Oranges.
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Boiled Dishcloth Gourd lack sufficient amounts of Calcium
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Dishcloth Gourd has 1.2 times more Carbohydrate and 1.2 times more Fiber than Florida Oranges.
• While 1 lb 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 pound.