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

Weight per 300 calories

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

Chilled Orange Juice with Calcium has 3.4 times more energy per 100g than White Gourd-flowered . It has low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Chilled Orange Juice with Calcium	White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.13% 0.043g	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	0.86% 0.15g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	56% 72.6g	130g per day for Men 19-50 years
Sugars	73% 53g	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	19.6% 14.2g	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	% 13.3g	NA	g per day for Men 19-50 years
Sucrose	% 25.6g	NA	g per day for Men 19-50 years
Fiber	5.04% 1.9g	28% 10.7g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice with Calcium	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	66% 0.86mg	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	30.3% 121μg	32% 129μg	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	238% 214mg	240% 216mg	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% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice with Calcium	White Gourd-flowered	Recommended Dietary Allowance
Calcium	89.4% 894mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	62% 0.56mg	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	10.4% 0.83mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70.2mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	61.5% 1.4mg	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	43% 300mg	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	33.4% 1136mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	136% 15mg	11mg per day for Men 19-50 years
Water	15% 557g	55.3% 2047g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw White Gourd-flowered contain 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 from Concentrate with Calcium.
• Both Chilled Orange Juice with Calcium and White Gourd-flowered provide similar amounts of Vitamin B9 and Vitamin C per 300 calories.
• Both Chilled Orange Juice from Concentrate with Calcium as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Chilled Orange Juice with Calcium have 1.6 times more Calcium than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 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 from Concentrate with Calcium.
• Both Chilled Orange Juice with Calcium and White Gourd-flowered 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 kcal of Raw White Gourd-flowered contain 5.6 times more Fiber and 3.1 times more Protein than Chilled Orange Juice from Concentrate with Calcium.
• Both Chilled Orange Juice with Calcium and White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Chilled Orange Juice with Calcium provide inadequate amounts of Fiber
• Both Chilled Orange Juice from Concentrate with Calcium as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.