Comparing Nutrients in 300 calories Boiled White Gourd-flowered VS Fresh Orange juice

Weight per 300 calories

• Boiled White Gourd-flowered: 2000g
• Fresh Orange juice: 667g

Raw Orange juice has 3 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Boiled White Gourd-flowered	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	NA	77.2% 56g	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	19.5% 14g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	63% 24g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	21.4% 12g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	20.5% 0.27mg	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	20% 80μg	50% 200μg	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	189% 170mg	370% 333mg	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	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Fresh Orange juice	Recommended Dietary Allowance
Calcium	48% 480mg	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	32.6% 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	62.5% 5mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	4.06% 0.093mg	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	37% 260mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	39.2% 1333mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.44% 6.67mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	51.5% 1906g	16% 589g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Fresh Orange Juice Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled White Gourd-flowered vs Fresh Orange juice:

• 300 calories of Boiled White Gourd-flowered have 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.9 times more Vitamin B6 than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 2.5 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Fresh Orange juice provide similar amounts of Vitamin B1 per 300 calories.
• Both Boiled and Drained White Gourd-flowered as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled White Gourd-flowered vs Fresh Orange juice:

• 300 calories of Boiled White Gourd-flowered have 6.5 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 14.1 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Potassium, 6 times more Selenium, 42 times more Zinc and 3.2 times more Water than Fresh Orange juice.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled White Gourd-flowered have 18 times more Fiber and 2.6 times more Protein than Fresh Orange juice.
• Both Boiled White Gourd-flowered and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Boiled and Drained White Gourd-flowered as well as Raw Orange juice provide inadequate amounts of Omega 6 in 300 calories.