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

Macros Ratio

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

Macro Nutrients

	Boiled White Gourd-flowered	Florida Oranges	Recommended Dietary Allowance
Energy	2.35% 68kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	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	0.24% 0.041g	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	13% 16.7g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	NA	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	14.3% 5.44g	28.6% 11g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	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	11% 0.13mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	4.54% 18μg	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	43% 38.6mg	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	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Florida Oranges	Recommended Dietary Allowance
Calcium	11% 109mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	14% 1.13mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	8.42% 59mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	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	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.7% 432g	10.7% 395g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled White Gourd-flowered 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 White Gourd-flowered vs Florida Oranges:

• 1 lb of Raw Florida Oranges contains 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 and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Florida Oranges provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled and Drained White Gourd-flowered as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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