Comparing Nutrients in 300 calories Endive VS Boiled White Gourd-flowered

Weight per 300 calories

• Endive: 1765g
• Boiled White Gourd-flowered: 2000g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Endive or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Endive	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.32g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	144% 54.7g	63% 24g	38g per day for Men 19-50 years
Protein	39.4% 22g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Endive	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	212% 1906μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	58.5% 0.76mg	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	626% 2506μg	20% 80μg	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	127% 115mg	189% 170mg	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	51.8% 7.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3397% 4076μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	92% 918mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	57.8% 0.52mg	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	183% 14.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	57.4% 1.32mg	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	70.6% 494mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	163% 5541mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	26% 388mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	127% 14mg	11mg per day for Men 19-50 years
Water	44.7% 1655g	51.5% 1906g	3700g per day for Men 19-50 years

Endive VS Boiled White Gourd-flowered Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Endive or Boiled White Gourd-flowered ?

Lets compare vitamin content per 300 calories of Endive vs Boiled White Gourd-flowered :

• 300 calories of Endive have 2.4 times more Vitamin B1, 3 times more Vitamin B2, 5.5 times more Vitamin B5 and 31.3 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 2.2 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Endive.
• Both Endive and Boiled White Gourd-flowered provide similar amounts of Vitamin B3 per 300 calories.
• Both Raw Endive as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Endive vs Boiled White Gourd-flowered :

• 300 calories of Endive have 1.9 times more Calcium, 3.4 times more Copper, 2.9 times more Iron, 1.2 times more Magnesium, 5.6 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 9.7 times more Sodium than Boiled White Gourd-flowered .
• Both Endive and Boiled White Gourd-flowered contain similar levels of Selenium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Endive have 7.4 times more Omega 6, 2.3 times more Fiber and 1.8 times more Protein than Boiled White Gourd-flowered .
• Both Endive and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled White Gourd-flowered provide inadequate amounts of Omega 6