Comparing Nutrients in 300 calories Boiled White Gourd-flowered with Salt VS Oranges

Weight per 300 calories

• Boiled White Gourd-flowered with Salt: 2308g
• Oranges: 638g

Raw Oranges have 3.6 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled White Gourd-flowered with Salt or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.46g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.22% 0.21g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	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	73% 27.7g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	24.7% 14g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.5% 0.88mg	29.5% 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	23% 92μg	48% 191μg	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	218% 196mg	377% 340mg	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	7.66% 1.15mg	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 with Salt	Oranges	Recommended Dietary Allowance
Calcium	55.4% 554mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	32% 0.29mg	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	72% 5.77mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	66.2% 1.52mg	6.94% 0.16mg	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	43% 300mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	115% 3923mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	366% 5492mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	59.5% 2200g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled White Gourd-flowered with Salt vs Oranges:

• Boiled and Drained White Gourd-flowered with Salt has 1.2 times more Vitamin B1, 2 times more Vitamin B2, 5 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 2.1 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled White Gourd-flowered with Salt vs Oranges:

• Boiled and Drained White Gourd-flowered with Salt has 2.2 times more Calcium, 2.1 times more Copper, 9 times more Iron, 4 times more Magnesium, 9.5 times more Manganese, 3.4 times more Phosphorus, 3.4 times more Potassium, 1.4 times more Selenium, more Sodium, 36.2 times more Zinc and 4 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained White Gourd-flowered with Salt has 1.8 times more Fiber and 2.3 times more Protein than Raw Oranges.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.