Comparing Nutrients in 500 calories Boiled Dishcloth Gourd with Salt VS Oranges

Weight per 500 calories

• Boiled Dishcloth Gourd with Salt: 926g
• Oranges: 1064g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Dishcloth Gourd with Salt or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd with Salt	4%	5%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Dishcloth Gourd with Salt	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.25% 3.15g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	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	98% 127g	96% 125g	130g per day for Men 19-50 years
Sugars	66% 48g	137% 99g	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	70.7% 27g	67% 25.5g	38g per day for Men 19-50 years
Protein	11% 6.1g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd with Salt	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	49% 0.64mg	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	27.8% 111μg	79.8% 319μg	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	58.6% 52.8mg	629% 566mg	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	15% 2.22mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd with Salt	Oranges	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	53% 0.48mg	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	41.7% 3.33mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.06mg	11.6% 0.27mg	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	41% 287mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	123% 4194mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	21% 780g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Dishcloth Gourd with Salt vs Oranges:

• Boiled and Drained Dishcloth Gourd with Salt has 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.2 times more Vitamin B1, 2.9 times more Vitamin B9 and 10.7 times more Vitamin C than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt and Raw Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 500 kcal.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Dishcloth Gourd with Salt vs Oranges:

• Boiled and Drained Dishcloth Gourd with Salt has 1.6 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 7.8 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, more Sodium and 2.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 5.1 times more Calcium and 2.9 times more Selenium than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt and Raw Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Dishcloth Gourd with Salt has 7.2 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 2.1 times more Sugars and 1.6 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt and Raw Oranges have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.