Comparing Nutrients in 300 calories Oranges with Peel VS Boiled White Gourd-flowered

Weight per 300 calories

• Oranges with Peel: 476g
• Boiled White Gourd-flowered: 2000g

Oranges with Peel have 4.2 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 - Oranges with Peel or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Oranges with Peel	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	56.4% 21.4g	63% 24g	38g per day for Men 19-50 years
Protein	11% 6.2g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	189% 170mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	33.3% 333mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	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% 105mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	127% 14mg	11mg per day for Men 19-50 years
Water	10.6% 392g	51.5% 1906g	3700g per day for Men 19-50 years

Oranges With Peel VS Boiled White Gourd-flowered Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Boiled White Gourd-flowered ?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Boiled White Gourd-flowered :

• 300 calories of Oranges with Peel have 1.8 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 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw Oranges with Peel as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Boiled White Gourd-flowered :

• 300 kcal of Boiled and Drained White Gourd-flowered contain 1.4 times more Calcium, 1.9 times more Copper, 1.3 times more Iron, 3.3 times more Magnesium, 2.5 times more Phosphorus, 3.6 times more Potassium, 26.7 times more Zinc and 4.9 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled White Gourd-flowered contain similar levels of Selenium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained White Gourd-flowered contain 1.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled White Gourd-flowered offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Raw Oranges with Peel as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.