Comparing Nutrients in 300 calories White Gourd-flowered VS Chilled Orange Juice with Calcium

Weight per 300 calories

• White Gourd-flowered: 2143g
• Chilled Orange Juice with Calcium: 638g

Chilled Orange Juice from Concentrate with Calcium has 3.4 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 300 calories - White Gourd-flowered or Chilled Orange Juice with Calcium?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Chilled Orange Juice with Calcium	6%	2%	92%

Macro Nutrients

	White Gourd-flowered	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.28% 0.089g	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	1.13% 0.19g	0.86% 0.15g	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	55.3% 72g	130g per day for Men 19-50 years
Sugars	NA	73% 53g	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	19.6% 14.2g	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	% 13.3g	g per day for Men 19-50 years
Sucrose	NA	% 25.6g	g per day for Men 19-50 years
Fiber	28% 10.7g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Vitamin A	NA	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.8% 0.62mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	37.3% 0.49mg	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	30.3% 121μg	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	238% 214mg	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	8.5% 1.28mg	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

	White Gourd-flowered	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Calcium	55.7% 557mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	29.8% 0.27mg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	16.7% 70.2mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	6.4% 0.15mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	33.4% 1136mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	15% 557g	3700g per day for Men 19-50 years

White Gourd-flowered VS Chilled Orange Juice With Calcium Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Gourd-flowered or Chilled Orange Juice with Calcium?

Lets compare vitamin content per 300 calories of White Gourd-flowered vs Chilled Orange Juice with Calcium:

• 300 calories of White Gourd-flowered have 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 3.8 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Chilled Orange Juice with Calcium.
• Both White Gourd-flowered and Chilled Orange Juice with Calcium provide similar amounts of Vitamin B9 and Vitamin C per 300 calories.
• Both Raw White Gourd-flowered as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for White Gourd-flowered vs Chilled Orange Juice with Calcium:

• 300 calories of White Gourd-flowered have 2.1 times more Copper, 5.2 times more Iron, 3.4 times more Magnesium, 9.6 times more Manganese, 2.8 times more Potassium, 6.7 times more Selenium, 33.6 times more Zinc and 3.7 times more Water than Chilled Orange Juice with Calcium.
• While 300 kcal of Chilled Orange Juice from Concentrate with Calcium contain 1.6 times more Calcium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Chilled Orange Juice with Calcium contain similar levels of Phosphorus per 300 calories.
• 300 calories of Chilled Orange Juice with Calcium lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Gourd-flowered have 5.6 times more Fiber and 3.1 times more Protein than Chilled Orange Juice with Calcium.
• Both White Gourd-flowered and Chilled Orange Juice with Calcium offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Chilled Orange Juice with Calcium provide inadequate amounts of Fiber
• Both Raw White Gourd-flowered as well as Chilled Orange Juice from Concentrate with Calcium provide inadequate amounts of Omega 6 in 300 calories.