Comparing Nutrients in 300 calories White Gourd-flowered VS Endive

Weight per 300 calories

• White Gourd-flowered: 2143g
• Endive: 1765g

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

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Endive	25%	9%	66%

Macro Nutrients

	White Gourd-flowered	Endive	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	7.8% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	45.5% 59g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	28% 10.7g	144% 54.7g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Endive	Recommended Dietary Allowance
Vitamin A	NA	212% 1906μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.8% 0.62mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	27% 0.35mg	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	32% 129μg	626% 2506μg	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	240% 216mg	127% 115mg	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	51.8% 7.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3397% 4076μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Endive	Recommended Dietary Allowance
Calcium	55.7% 557mg	92% 918mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	194% 1.75mg	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	53.6% 4.3mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	63% 265mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	322% 7.4mg	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	39.8% 279mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	163% 5541mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	26% 388mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	127% 14mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	44.7% 1655g	3700g per day for Men 19-50 years

White Gourd-flowered VS Endive Nutrients Per 300 Kcal

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

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

• 300 calories of White Gourd-flowered have 2.4 times more Vitamin B6 and 1.9 times more Vitamin C than Endive.
• While 300 kcal of Raw Endive contain 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 4.9 times more Vitamin B5 and 19.5 times more Vitamin B9 than Raw White Gourd-flowered .
• Both White Gourd-flowered and Endive provide similar amounts of Vitamin B3 per 300 calories.
• Both Raw White Gourd-flowered as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of White Gourd-flowered have 1.2 times more Selenium and 1.2 times more Water than Endive.
• While 300 kcal of Raw Endive contain 1.6 times more Calcium, 3.1 times more Copper, 3.4 times more Iron, 5.2 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 9.1 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Endive contain similar levels of Magnesium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Gourd-flowered have 1.2 times more Carbohydrate than Endive.
• While 300 kcal of Raw Endive contain 6.9 times more Omega 6, 5.1 times more Fiber and 1.7 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Endive offer comparable quantities of Energy per 300 calories.
• 300 calories of White Gourd-flowered provide inadequate amounts of Omega 6