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

Weight per 300 calories

• Oranges with Peel: 476g
• White Gourd-flowered: 2143g

Oranges with Peel have 4.5 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 - Oranges with Peel or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Oranges with Peel	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	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.13% 0.043g	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	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	56% 72.6g	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	28% 10.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	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	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	240% 216mg	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	33.3% 333mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	30% 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	47.6% 3.8mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	136% 15mg	11mg per day for Men 19-50 years
Water	10.6% 392g	55.3% 2047g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oranges with Peel have 1.6 times more Vitamin C than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and White Gourd-flowered provide similar amounts of Vitamin B9 per 300 calories.
• Both Raw Oranges with Peel as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 kcal of Raw White Gourd-flowered contain 1.7 times more Calcium, 2.1 times more Copper, 3.5 times more Magnesium, 2.7 times more Phosphorus, 3.4 times more Potassium, 1.3 times more Selenium, 28.6 times more Zinc and 5.2 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and White Gourd-flowered contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 2 times more Fiber than White Gourd-flowered .
• While 300 kcal of Raw White Gourd-flowered contain 2.1 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 300 calories.