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

Weight per 300 calories

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

Fresh Orange juice has 3 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 - Fresh Orange juice or Boiled White Gourd-flowered ?

Macros Ratio

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

Macro Nutrients

	Fresh 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	1.37% 1.33g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	53.3% 69.3g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	77.2% 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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	63% 24g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Fresh Orange juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	57.8% 0.52mg	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	16.7% 1.33mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	16% 113mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	127% 14mg	11mg per day for Men 19-50 years
Water	16% 589g	51.5% 1906g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Fresh Orange juice have 2.5 times more Vitamin B9 and 2 times more Vitamin C than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 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 Raw Orange juice.
• Both Fresh Orange juice and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw 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 Fresh Orange juice vs Boiled White Gourd-flowered :

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