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

Weight per 500 calories

• Boiled Dishcloth Gourd with Salt: 926g
• Valencia Oranges: 1020g

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 Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd with Salt	4%	5%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Dishcloth Gourd with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.25% 3.15g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	93% 121g	130g per day for Men 19-50 years
Sugars	66% 48g	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	70.7% 27g	67% 25.5g	38g per day for Men 19-50 years
Protein	11% 6.1g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	49.5% 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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.06mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	123% 4194mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	21% 780g	24% 881g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dishcloth Gourd with Salt has 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Vitamin B1, 3.6 times more Vitamin B9 and 9.4 times more Vitamin C than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Raw Valencia 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 Valencia Oranges:

• Boiled and Drained Dishcloth Gourd with Salt has 2.1 times more Copper, 3.6 times more Iron, 1.8 times more Magnesium, 8.8 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, more Sodium and 2.6 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.9 times more Calcium than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt and Raw Valencia Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Dishcloth Gourd with Salt has 3.1 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.