Comparing Nutrients in 300 calories Canned Orange Juice VS Boiled White Gourd-flowered

Weight per 300 calories

• Canned Orange Juice: 638g
• Boiled White Gourd-flowered: 2000g

Canned Orange Juice has 3.1 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Canned Orange Juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	54% 70.3g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	77% 56g	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	21.4% 15.5g	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	% 14.5g	NA	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	5.04% 1.9g	63% 24g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	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	38.3% 153μg	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	213% 192mg	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	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	6.4% 64mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	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	15.5% 109mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	127% 14mg	11mg per day for Men 19-50 years
Water	15% 560g	51.5% 1906g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Canned Orange Juice have 1.9 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 6.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.8 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled White Gourd-flowered provide similar amounts of Vitamin C per 300 calories.
• Both Unsweetened Canned Orange Juice 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 Canned Orange Juice vs Boiled White Gourd-flowered :

• 300 kcal of Boiled and Drained White Gourd-flowered contain 7.5 times more Calcium, 3.7 times more Copper, 7.8 times more Iron, 3.4 times more Magnesium, 9.8 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Potassium, 6.3 times more Selenium, 54.8 times more Zinc and 3.4 times more Water than Unsweetened Canned Orange Juice.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained White Gourd-flowered contain 12.5 times more Fiber and 2.8 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.